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Endeavour Athlete - Aerobic base

HS Performance - Strength & Conditioning

Field Sports, Track & Field, Rugby, Soccer, Gaelic Football, Basketball, Cross Country, Triathlon

Coach

Harry Short

Endeavour ~ to purposefully try hard or put effort into doing something or achieving a goal. Introducing the Endeavour Athlete Collective, where we redefine athleticism as the ultimate pursuit of life itself. In a world where quick wins, fad diets, and short lived victories dominate, we've set our sights on a more profound challenge – excelling in the marathon of existence. Life’s only scoreboard is the years on the lock, accomplish our dreams demands we stay physically capable. Whether it's excelling in sports, conquering the world's toughest challenges, or embracing life to the fullest, we are all MVPs of our one-person team.

Our society often settles for mediocrity, but we refuse to be defined as average, adequate, or merely good enough. We aspire to a life filled with rich experiences and sustained peak performance, equipping ourselves to tackle the grand endeavor of life itself.

Inspired by timeless wisdom, we hold these guiding principles close:

"It is better to be a warrior in a garden than a gardener in a war." - Miyamoto Musashi

"All know the way, few actually walk it." - Bodhidharma

"Look after H.E.R. (honour, endeavour, respect), and H.E.R. will look after you." - Ben Coulson

“We do these things, not because they are easy, but because they are hard” - John F Kennedy

With these quotes in mind, I have crafted a program that champions the ultimate athletic endeavor: living life to the fullest. Join us as we pioritise peak physical performance and challenge the boundires of our existance on the extraordinary journey of LIFE.

$150

Get Endeavour Athlete - Aerobic base

Progressive programming

All programmes are built on scientific principles that are proven to improve performance.

High Quality Coaching

Get access to high quality coaching to ensure you're always improving and crushing your training.

Results

All programmes have been rigorously testest and proven to help you make significant improvements in your athletic performance.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Have access to your programme wherever you are so you never miss out on an opportunity to improve!

Equipment

Required

Barbells // Bumberplates // Kettlebells // Dumbbells // Sleds

Recommended

Commercial Gym Access

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

DB Plank Pull Through

3 x 20

Weighted dead bug

3 x 20

Hang Power Snatch

3 x 5

Barbell overhead reverse lunge

3 x 6

Push Press

3 x 5

Neutral Grip Chin up

3 x 5

Rowing

5 x 500

Monday

Week 1 Day 2

Conditioning

Hip/shoulder/thorasic warm up

2 - 5 minutes on bike before performing 1 - 3 rounds of: 1) Single leg aeroplane x 10 2) Walk out x 10 3) Thread the needle x 10

Med ball leg raise

3 x 10

Russian Twist

3 x 20

DB Lateral Raise

3 x 10

Barbell Upright Row

3 x 10

kneeling med ball slam

3 x 10

High Pogo

3 x 20

Wall Drive

3 x 20

KB swings

3 x 10

Drop broad jump

3 x 5

Treadmill Work

5 x 400

Tuesday

Week 1 Day 3

Conditioning

Squat/Shoulder warm-up circuit

Perform 2 - 5 minutes on the bike followed by 1 round of 1) Toe touch squat-stand with OH reach x 10 2) Abductor thread the needle x 10/10 3) Dive bomber push up x 10

Long Glute Bridge March

3 x 10

Split stance Pallof press far foot forward

3 x 10

Staggered stance trap bar deadlift

3 x 5

Alternating staggered stance jump

3 x 10

Double KB Front Rack Reverse Lunge

3 x 10

Single Leg Box Jump

3 x 5

Single arm DB bench press

3 x 10

Single arm DB row

3 x 10

Conditioning

15 Min KB 20/15/10/5 AMRAP

AMRAP in 15 mins A) Airbike x 20 cals B) KB Swing x 15 C) KB Plank pull through x 10 D) Broad Jump x 5

Wednesday

Week 1 Day 4

Conditioning

Squat/hammy/shoulder warm up

2 - 5 minutes on bike followed by 1 - 3 rounds of 1) Squat toe touch OH reach x 10 2) Bird dog x 10 3) Rollback to straddle reach x 10

Swiss ball plank circles

3 x 10

Swiss ball plank pike

3 x 10

KB Sumo DL to high pull

3 x 10

KB Goblet Squat

3 x 10

Offset Medball push up

3 x 10

Inverted Row

3 x 10

Conditioning

Treadmill tabata E3MOM

EMOM Treadmill tabata Change running speed to match desired intensity, aim to keep the speeds for each zone consistent. 1) Run @ 70% 2) Run @ 80%+ 3) Jog @ 50% Log total distance and make notes of speeds selected on treadmill.

Thursday

Week 1 Day 5

Plank knee to elbow

5 x 10

Tuck up

5 x 10

DB Bicep Curls

DB Front Raise

5 x 10

DB Reverse Fly

Biking

1 x 15:00