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Elite Technique Program

Coach.a.rob

Strength & Conditioning
Coach
Coach Rob

This 9 week program (5 training sessions per week) is designed to help athletes learn how to perform weight room and athletic movements with high level technique, while at the same time building muscle, increasing strength, becoming more mobile and improving their athletic ability.

This is an all encompassing program that teaches elite technique in every area an athlete needs to excel during competition: weight room movements, sprint technique, vertical and horizontal jumps, applied mobility and change of direction ability.

The elite technique program is designed using the same framework Coach Roberts used to help capture an Indiana 5A Football State Championship in 2023.

Even if you're not a competitive athlete, this program will help you move better, get stronger and faster, jump higher, and feel better on a daily basis.

Technique Over Everything.

$89
Get Elite Technique Program
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Technique First
Without proper technique, you'll never come close to reaching your full athletic potential. Take the time to invest in your technique, both in the weight room and with athletic movements, and it will pay off down the road
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All Encompassing
This program includes strength training, speed and jump work, change of direction exercises and follow along mobility videos. All of these are required in order to help you fulfill your athletic potential
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Educational + Challenging
This program not only focuses on educating athletes on proper technique and movement, but also will challenge you mentally and physically, with properly progressed movements and rep schemes
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Big Picture
This 9 week program will prepare you for any athletic performance program you might come across in the future. Designed to teach you proper technique in a wide variety of movements, you'll not only become a better athlete, you'll be prepared for any future programs coaches might throw at you
Features
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Programming 5 days per week
Daily strength, speed, and mobility training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Each exercise is accompanied by a video of Coach Roberts explaining and coaching each movement
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Detailed, expert instruction
This program is designed using the same framework Coach Roberts has used over the last 5 years running a high school athletic performance program
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Delivered through TrainHeroic
TrainHeroic is a leading platform for delivering high quality athletic performance programs. Easily track your progress and see how far you've come
Equipment
Required
Barbell + plates, dumbbells, bench, cables, boxes for jumps
Recommended
Turf/open area to sprint & jump, hurdles to plyos, resistance ba
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Sample Week
Week 1 of 9-week program
Monday
Week 1 Day 2

A

Full Body Warmup

B1

Tempo Bench Press

4 x 6 @ 4

B2

Pull Up Negatives

4 x 4

C1

Inverted rows (variations)

4 x 6 @ 3

C2

Tall Kneeling Press

4 x 6 @ 3

D1

Paused push ups

3 x 8 @ 3

D2

Seated Cable Row (demo)

3 x 12

D3

Single Leg Drops

3 x 10

Tuesday
Week 1 Day 3

A

Full Body Warmup, Speed/Plyo Focus

B1

Depth drop

4 x 5

B2

Wall Drive/Arm Drive

4 x 16

C

Squat Specific Warmup

D1

Hands Free Front Squat

4 x 6

D2

Banded Good Morning

4 x 8 @ 3

E1

Stability Ball Hamstring Curl (demo)

3 x 10 @ 3

E2

Forward Lunge

3 x 8

E3

Shoulder taps (core)

3 x 30

F

Banded Lower Body Mobility Series

Wednesday
Week 1 Day 4

A

Accelerated Warmup

B

Trap bar deadlift (demo)

4 x 5

C1

Incline DB Bench

4 x 12

C2

Bent Over Row (demo)

4 x 10

D1

Hip Thrust (demo)

4 x 10 @ 3

D2

Goblet DB Squat

4 x 15

E1

Goblet Side Lunge

3 x 8

E2

Hollow hold (demo)

3 x 30

Thursday
Week 1 Day 5

A

Full Body Warmup, Speed/Plyo Focus

B1

5 10 5 / Pro Agility

4 x 2

B2

Ankle Hop Series

3 x 20

C1

Pistol Squat (variations)

4 x 4

C2

Half Kneeling DB Press

4 x 8

D1

Single Leg Extended Leg Glute Bridge - Iso

4 x 25

D2

3 pt DB Row

4 x 8

E

Straight Leg Sit Up

4 x 12

F

Banded Upper Body Mobility Series

Friday
Week 1 Day 6

A

Full Body Warmup

B1

DB curl

4 x 8

B2

Tricep Press Down

4 x 8

B3

High Plank

4 x 40

C1

DB Side Raise

4 x 15

C2

DB Front Raise (demo)

4 x 15

C3

Alternating V Up

4 x 8

D

Full Body Mobility 1

Coach
More from Coach.a.rob
coach-avatar Coach Rob

Head High School Strength and Conditioning Coach with 5+ years experience; Masters of Science in Exercise Physiology from Southern Illinois University Edwardsville, CSCS Certified through NSCA

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Technique Over Everything

Take the time to learn how to properly lift and perform athletic movements. Your future self will thank you

Get Elite Technique Program
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FAQs
Who is this training program for?
This program was designed with high school and college athletes in mind, using the same methods used to program for 200+ athletes daily at the high school level
Do I have to be a high school or college athlete to do this program?
Nope! Although this program was designed with high school and college athletes in mind, anybody looking to learn proper technique in the weight room and on the field will benefit from this program
How long do training sessions take?
Training time will vary from day to day, but most sessions shouldn't take longer than 90 minutes, from warm up to last exercise
How many training sessions per week?
There are 5 training sessions per week: Monday - Friday (days can be adjusted as needed)
Price Breakdown
With 5 training sessions per week, for a period of 9 weeks, there are a total of 45 training sessions in this program. At $89, this works out to less than $2 per workout

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