Max Strength

Robotham Athletic Performance

Rugby, Football , Strength & Conditioning, Field Sports

Coach

Jack Robotham

Welcome to Max strength. This 8 week, 4 day a week program will focus on maximising your strength using percentage based training to track your progression and provide individualised targets.

If you're a field sport athlete this program is perfect for you regardless of which phase of the season you're in.

This program will maximise your strength outputs to dominate your sport.

$80

Get Max Strength

Individualised targets.

You will be provided with individualised targets for each of your main lifts.

Train to perform

Take your strength gains to the next level with a science-based, periodized programming that implements training principles for the best outcomes. I take all the guess-work out for you, so all you have to focus on is smashing your training sessions!

Performance focused

No weigh-ins. No progress photos. No measurements. In Supple Strength, we focus on performance goals like PRs, progressive overload, good technique, and readiness to train!

Strength! Size! Power!

The Max strength Program is tailored for those ready to increase size and make serious strength gains. Whether focused on building muscle, increasing strength in key lifts, or honing your Olympic lifting technique, this program meets your goals.

Features

Programming 4 days per week

All your strength training in one place, targets, rep max testing, video demonstrations and exercise instructions.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

All programming provided through the easy to use TrainHeroic app.

Equipment

Required

Barbell // Dumbbells // Bands // Form Roller

Recommended

Bench pull // GHD // Landmine attachment

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Soft tissue prep Lower

Foam Roller. Quads x 30s e/s Hamstrings x 30s e/s Adductors x 30s e/s Back x 30s

Goblet Squat

2 x 6

Crab Walk

2 x 10

Overhead Reverse Lunge

2 x 6

Pigeon Stretch

2 x 1 @ 0:30

Back Squat

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

Depth Jump

3 x 2

Barbell Hip Thrust

4 x 5 @ _ , _ , 75, 80 %

BB RDL

4 x 8

Landmine rotations

3 x 10

Suitcase Carry

3 x 20

Barbell Roll Outs

3 x 5

Monday

Week 1 Day 2

Soft tissue prep upper

Trigger ball pec release x 30s e/s Trigger ball release rotator cuff x 30s e/s Roller Upper back x 30s Lats x 30s e/s

Banded shoulder dislocations

2 x 10

Shoulder TYI

2 x 4

Push up + Rotation

2 x 4

Hanging scap retraction

2 x 10

Barbell Bench Press

6, 5, 4, 6, 5, 4, 8 @ 60, 70, 80, 65, 75, 85, 60 %

Chin-Up

5, 5, 5, 5, MAX

Incline DB Bench Press

4 x 8

1-Arm DB Row

3 x 10

Bench Dips

3 x 12

Band Face Pull

3 x 12

Barbell Upright Row

1 x 10

Alternating DB Hammer Curl

1 x 20

DB Reverse Fly

1 x 10

Wednesday

Week 1 Day 4

Soft tissue prep lower

Foam Roller. Quads x 30s e/s Hamstrings x 30s e/s Adductors x 30s e/s Back x 30s

Overhead Reverse Lunge

2 x 6

Pigeon Stretch

2 x 1 @ 0:30

Crab Walk

2 x 10

Goblet Squat

2 x 6

Deadlift

6, 5, 4, 6, 5, 4 @ 60, 70, 80, 65, 75, 85 %

Broad Jump

3 x 2

BB Bulgarian Split Squat

4 x 5

Linear Hurdle Hop

3 x 3

Single Leg Hip Thrust

3 x 8

Partner Nordic Hamstring Curl

3 x 3

1/2 kneeling plate reverse woodchop

3 x 10

Hollow Rock

3 x 10

Russian Twist

3 x 20

Supermans

3 x 10 @ 0:03

Thursday

Week 1 Day 5

Soft tissue upper

Trigger ball pec release x 30s e/s Trigger ball release rotator cuff x 30s e/s Roller Upper back x 30s Lats x 30s e/s

Hanging scap retraction

2 x 10

Push up + Rotation

2 x 4

Shoulder TYI

2 x 4

Banded shoulder dislocations

2 x 10

BB overhead press

6, 5, 4, 6, 5, 4, 10 @ 60, 70, 80, 65, 75, 85, 60 %

Banded Pull Aparts

5 x 10

Bench pull

5, 5, 5, 5, 10

Landmine press (standing)

3 x 8

Inverted Row

3 x 8

Weighted push up

3 x 8

Band Face Pull

3 x 12

DB Reverse Fly

1 x 10

Alternating DB Hammer Curl

1 x 20

Barbell Upright Row

1 x 10

Coach

More from Robotham Athletic Performance

Jack Robotham

8 years experience working in high performance sport. Leading Strength and conditioning programs for multiple sporting clubs and schools. Lead Strength & Conditioning coach - Toowoomba Grammar School. Head of athletic performance - Burleigh Bears Female Pathways. Lead Strength and conditioning coach - Burleigh Bears Colts U21/s. Academy Strength and conditioning coach - Gold Coast Titans

The time for strength is now!

Never too late to start, begin your journey to strength now!

Get Max Strength

FAQs

Can i change what days I complete my sessions on?

Yes, Simply start your session on the day you want to train and your session will automatically change.

If i don't have the equipment can i change my exercise?

Yes, simply select swap exercise on your program to swap an exercise.

How soon can i start training after i sign up?

Immediately. Once you sign-up you will add the program to your train heroic calendar on the app so that you know exactly what to do as soon as you step in the gym to train.