Parks Smithey Coaching
Strength & Conditioning
Coach
Arthur Smithey
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Strength training
Build resilience that lasts a lifetime.
Muscle building
Builds muscle in all the right places without getting bulky
Challenging
Challenges you physically and mentally to build a strong backside but also a strong mind
Time effective
3 hours a week is all it takes to build the body you want
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 3 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
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through here
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Jump Squat
3 x 10
B
Romanian Deadlift (RDL)
4 x 10
C
Back Squat
4 x 12
D1
Front Foot Elevated Split Squat
3 x 12
D2
Side Plank with Hip Abduction
3 x 20
E
Prone Machine Hamstring Curl
3 x 15
Tuesday
Week 1 Day 3
A1
Lat Pulldown
4 x 12
A2
DB Shoulder Press
4 x 12
B1
1-Arm DB Row
3 x 12
B2
Single Arm Lateral Raise
3 x 15
C1
Cable Facepull
3 x 15
C2
Plank
3 x 1:00
D
Battle Rope Alternating Waves
3 x 30
Thursday
Week 1 Day 5
A
Back Squat
4 x 10
B
Seated Row
3 x 12
C
Hip Thrust
4 x 10
D
Tricep Pushdown
3 x 15
E
Donkey Kicks
3 x 15
F
Calf Raise
3 x 15
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