Build: Training by Andrew Stevens in TrainHeroic

Stevens Training & Performance

Strength & Conditioning
Coach
Andrew Stevens

4 days per week

531 method

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Features
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Programming 4 days per week
Daily strength 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 PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Prep

A

BUILD - LOWER warmup

2 - Roll feet x 30 seconds each foot 3 - Foam roll anything that is tight (back, quads, it bands, hamstrings, hip flexors) 4 - Prone press ups x 10 5 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 6 - T spine twists x 5 each side 7 - Bird dogs x 5 each side 8 - 8 point plank x 20 seconds 9 - Short lever hip lifts x 5 each side 10 - Deadbugs with band x 10 each side 11 - Single leg adductor swings in glute bridge x 5 each side 12 - Single leg glute bridges x 10 each side 13 - Wall push hip flexor x 5 each side 14 - Manual ankle dorsiflexion x 10 each side 15 - Compass balance x 4 each side 16 - Stiff ankle toe walks x 20 yards 17 - Heel walks x 20 yards 18 - Pogos x 15 19 - Snap downs x 5 20 - 2 inch runs x 10 seconds

B

Back Squat

5, 5, 3, 6, 6, MAX @ 35, 40, 50, 60, 70, 80 %

C1

DB RDL

3 x 10

C2

Split Squat

3 x 10

D1

Lateral Lunge

3 x 8

D2

Russian Lean

3 x 6

D3

Barbell Roll Outs

Monday
Week 1 Day 2

Prep

A

BUILD - UPPER warmup

2 - Roll feet x 30 seconds each foot 3 - Foam roll anything on you that is tight (back, quads, it bands, hamstrings, hip flexors) 4 - Prone press ups x 10 5 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 6 - Half kneeling t-spine twists against wall x 5 each side 7 - Bird dogs x 5 each side 8 - 8 point plank x 20 seconds 9 - Deadbugs with band x 10 each side 10 - Neck flexors hand push x 20 seconds 11 - Neck extensors wall push x 20 seconds 12 - Neck anti lateral flexion hand push x 20 seconds to the left and right 13 - Shoulder clock taps x 2 times around with each hand 14 - Shoulder pre-hab wall slides x 10 15 - Shoulder pre-hab external rotator punches x 10 16 - Shoulder pre-hab internal rotator punches x 10

B

Military Press

5, 3, 3, 6, 6, MAX @ 35, 40, 50, 60, 70, 80 %

C1

Close Grip Bench Press

3 x 10

C2

Band Face Pull

3 x 10

D1

Lat Pulldown

3 x 10

D2

Dip

3 x 12

E1

ZOTTMAN CURL

20, 15, 12

E2

Hammer Curl

12, 15, 2

Tuesday
Week 1 Day 3

Prep

A

BUILD - LOWER warmup

2 - Roll feet x 30 seconds each foot 3 - Foam roll anything that is tight (back, quads, it bands, hamstrings, hip flexors) 4 - Prone press ups x 10 5 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 6 - T spine twists x 5 each side 7 - Bird dogs x 5 each side 8 - 8 point plank x 20 seconds 9 - Short lever hip lifts x 5 each side 10 - Deadbugs with band x 10 each side 11 - Single leg adductor swings in glute bridge x 5 each side 12 - Single leg glute bridges x 10 each side 13 - Wall push hip flexor x 5 each side 14 - Manual ankle dorsiflexion x 10 each side 15 - Compass balance x 4 each side 16 - Stiff ankle toe walks x 20 yards 17 - Heel walks x 20 yards 18 - Pogos x 15 19 - Snap downs x 5 20 - 2 inch runs x 10 seconds

B

Deadlift

5, 5, 3, 6, 6, MAX @ 35, 45, 50, 60, 70, 80 %

C1

Goblet Squat

3 x 10

C2

Band Goodmorning

3 x 12

D1

Seated Hamstring Curl

3 x 12

D2

Step-Ups

3 x 8

D3

Hanging Knee Raise

3 x 10

Wednesday
Week 1 Day 4

Prep

A

BUILD - UPPER warmup

2 - Roll feet x 30 seconds each foot 3 - Foam roll anything on you that is tight (back, quads, it bands, hamstrings, hip flexors) 4 - Prone press ups x 10 5 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 6 - Half kneeling t-spine twists against wall x 5 each side 7 - Bird dogs x 5 each side 8 - 8 point plank x 20 seconds 9 - Deadbugs with band x 10 each side 10 - Neck flexors hand push x 20 seconds 11 - Neck extensors wall push x 20 seconds 12 - Neck anti lateral flexion hand push x 20 seconds to the left and right 13 - Shoulder clock taps x 2 times around with each hand 14 - Shoulder pre-hab wall slides x 10 15 - Shoulder pre-hab external rotator punches x 10 16 - Shoulder pre-hab internal rotator punches x 10

B1

Bench Press

3, 3, 5, 6, 6, MAX @ 35, 40, 50, 60, 70, 80 %

B2

Band Pull-Apart

6 x 8

C1

Incline DB Bench Press

3 x 10

C2

Reverse Flys

3 x 10

D1

1-Arm DB Row

3 x 10

D2

DB Lateral Raise

10, 12, 15

D3

Tricep Pushdown

3 x 20