Athlete - 4 Week Home Program #1: Training by Jerry Vangilder in TrainHeroic

Vangilder Performance & Fitness

Multi-sport, Hockey, Baseball , Softball, Soccer, Volleyball, Lacrosse, Gymnastics, Strength & Conditioning, Youth Sports
Coach
Jerry Vangilder

4 Week Home Program Phase 1

This program is designed for the athlete who needs a program to do as a supplemental workout or for those who have limited access or do not have access to a gym. 

All you need is a dumbbell or two!

The goal of this program is to get you moving and progressing forward with minimal equipment. 

You can still maximize progress with minimal equipment!

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
4 workouts available per week with a mix of strength, agility, speed, plyometrics, mobility and conditioning.
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Exercise Video Guidance
Video demonstration of each exercise and drill to guide your practice and make execution easy.
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Delivered through TrainHeroic
Access this program through the Train Heroic app anywhere from your phone or tablet anywhere, anytime!
Equipment
Recommended
- Dumbbell or two
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Mobility Routine 1

1 x 10:00

B1

Heiden Stick

3 x 20

B2

Squat Jump

3 x 6

C

5-10-5 Sprints

Speed/Agility

D

4 Cone Drill

Perform 2 rounds on each side of the 4 Cone Drill. Rest 30-60 seconds after each set. Each set should be explosive and controlled

E1

ISO Split Squat Hold

4 x 20

E2

ISO Single Leg Hip Lift

4 x 20

E3

ISO Pushup Hold

4 x 20

F1

Goblet Rear Foot Elevated Split Squat

4 x 12

F2

Partner Nordic Hamstring Curl

4 x 8

F3

Lateral Bear Crawl

4 x 20

F4

Mountain Climber

4 x 30

Conditioning

G

Core Circuit

4 rounds of :30 seconds each, 1 min rest after each round Bodysaw :30 Rollout :30 Side Plank :30 Alternating Plank :30

Monday
Week 1 Day 2

A

Mobility Routine 1

1 x 10:00

B1

DB Floor Press

4 x 10

B2

ISO DB Row Hold

4 x 30

B3

DB SLDL

4 x 10

C1

1/2 Kneel DB Press

4 x 10

C2

DB Lateral Lunge

4 x 10

C3

DB Deadbug

4 x 10

D

Shuttle Sprint

3 x 25

Tuesday
Week 1 Day 3

A

Flexibility/Mobility Routine

1 x 20:00

B1

5 Cone Zigzag Drill

1 x 6

B2

1/2 Kneel 20 yard Sprints

1 x 6

B3

T Drill

1 x 6

C

Mobility Routine 1

1 x 10:00

Wednesday
Week 1 Day 4

A

Mobility/Warm Up #2

1 x 10:00

B1

Repeated Lateral Heidens

3 x 8

B2

Split Squat Jump

3 x 8

C

Arrowhead Agility

1 x 6

D1

Alternating Bodyweight Lunge

4 x 30

D2

Single Leg Glute Bridge

4 x 30

D3

Diamond Push-Up

4 x 30

D4

Bodyweight Squat

4 x 30

D5

4-Way Dead Bug

4 x 10

D6

Turkish Get Up

4 x 10

FAQs
Can I use this program anytime?
Yes, you can access the program anytime from the Train Heroic app.
Is this a personalized program?
Unfortunately no, this program is a general based program for athletes who need a program for home or on the road training. If you would like a personalized program, reach out to me and we can discuss a personal program option!
Athlete - 4 Week Home Program #1