Strongbyscience

Coach
Max Schmarzo

Features
3 sessions per week
Must use App app to view and log training
Program Training

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Training Principles
These are the same training principles I use with myself and with my athletes. We don't just train hard, we try and train smart!
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Building Your Base
Strength, power and plyometric training designed to help build your athletic base
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Learn Something
I have had numerous coaches and athletes use my programs so they can learn from my training methods. You are more than welcome to pick it apart and use what you like in your own programming.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

Barefoot prep

Pick 3-4 of the following exercises. Do them at a nice and comfortable pace for about 10-15 seconds each set 1-2 rounds

Prep

B

CNS Rev Up

CNS Rev up here. Each exercise is done with max speed for about 4-6 seconds with a 1-2 second cool down. 2-3 sets here

C1

Rocker Jumps

3 x 2

C2

Box Jumps CMJ

3 x 2

D

Barbell Pause Front Squat

8 x 2 @ 60 %

E

Barbell RDL

3 x 5

F

DB Step Downs

2 x 3

G

Tempo Runs

4 x 100

Recovery

H

static 4

1-2 round of 30 seconds each stretch please

Tuesday
Week 1 Day 3

Prep

A

Movement Shuffle Flow

1-2 sets of each exercise, totally up to you. I just want you to get used to moving your body differently 20 seconds each movement, go at your own pace here. If you are comfortable going a little faster then do so

Prep

B

skip series

10 yards each exercise 2-3 sets and build up in effort

C

Rolling Starts

4 x 25

D1

band assisted cycle jumps

3 x 5

D2

Band assisted pogo hops

3 x 10

E

DB Isometric Lunge Hold

3 x 20

Recovery

F

BW static stretch 2

2 sets each stretch, aim for about 40 second holds

Thursday
Week 1 Day 5

Prep

A

Movement 3

5-10 reps each leg 1-2 rounds Go at your own pace and take your time no rush

Prep

B

pop series 1

each exercise done for a total of 10 seconds you can have your shoes on or off, it is up to you. I recommend starting with shoes on

Prep

C

Plyo builder

Either one or two feet here! Whatever you are comfortable with. Aim for about 6-8 reps either both legs or each leg. 1-3 sets based on how comfortable you are. I want you to use this as something we continue to build off of. Over time your moderate intensity will change and you will be able to do more. So... don't try and do the most today

D

Gallops For Max Height

2 x 3

E

Trap Bar Shrug Pull

3 x 3

F1

DB Bulgarian Split Squat

5 x 2

F2

Step Up Jumps

5 x 2

G1

Banded TKE

2 x 15

G2

Laying banded hamstring curl

2 x 12

G3

Barbell Calf Raise

2 x 10

Conditioning

H

Lower Body Band Stretch

Each stretch is held for about 30 seconds 1-2 rounds

The Bounce Back Program