Sport Specific Strength Training
Multi-sport, Soccer, Football , Volleyball, Basketball, Combat Sports, Baseball , Softball, Rugby, Obstacle Course Racing, Boxing, Mountain Biking, Functional Training
Coach
Ron Visser
Features
2 sessions per week
Must use App app to view and log training
Team Training
2 sessions per week
Must use App app to view and log training
Team Training
Explosive Strength & Speed in 2 Days
Train smarter, not longer! 2 Day Athlete builds explosive power, strength, and speed with just two targeted sessions per week. Improve agility, endurance, and resilience while avoiding overtraining. Designed for athletes who want real performance gains without sacrificing game-day energy! 🚀
Train Like an Athlete, Perform Better
Build strength, speed, and agility in just two days per week with a proven system designed for real athletes. Improve explosiveness, endurance, and injury resistance without burnout. Perfect for competitors who need power without slowing down.
Max Results, Minimal Gym Time
No need for long gym sessions—this 2-day program delivers elite-level strength and explosiveness without interfering with your sport. Gain power, speed, and endurance while staying fresh for game day. Train smart, move fast, and dominate!
Stronger, Faster, Injury-Resilient
Develop real-world athletic strength to boost your speed, power, and durability. This program enhances stability, mobility, and agility, reducing injury risks while maximizing performance. Built for athletes who need strength that translates to their sport.
Peak Performance, No Overtraining
Many programs slow athletes down—not this one. Get stronger, faster, and more explosive in just 2 days per week without overtraining. Keep your energy high, recovery on point, and performance at its peak for every competition.
Features
Access to your coaches
Get direct access to your coach! Receive feedback, ask questions, and stay on track with expert guidance to maximize your strength and performance.
Programming 2 days per week
Unlock explosive strength & speed with just 2 strength sessions per week. Train smarter, move faster, and dominate your sport with 2 Day Athlete!
Delivered through TrainHeroic
Ditch the PDF—train smarter! Your coaches and team push harder, keep you accountable, and track progress, all through an easy-to-use app.
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2025-2-4
A
Box Squat
4 x 5 @ 75, 75, 80, 80 %
B
Lat Pulldown
3 x 8 @ 8
C
Bulgarian Split Squat
3 x 8
D
Single Arm DB Shoulder Press
3 x 10
E
Standing Cable Wood Choppers
3 x 12
F
Hanging Leg Raise
3 x 12
G
Farmers carry
3 x 20
Wednesday
2025-2-6
A
Back Squat
8 x 2 @ 60 %
B
Bench Press
8 x 3 @ 60 %
C
Broad Jump
3 x 5
D
Single Arm Landmine Row
3 x 8
E
Lateral Sled Drags
3 x 10
F
Paloff Press
3 x 0:20
Coach
Ron Visser
Ron Visser
Dedicated S&C coach, optimizing performance.
FAQs
How is 2 Day Athlete different from other strength programs?
Is this program suitable for all athletes?
Do I need a gym for this program?
What if I miss a session?
Can I combine this with my sport practice?
2 Day Athlete is designed specifically for sports performance, not just lifting heavier. It uses conjugate training principles to improve explosive power, strength, and speed, while preventing overtraining—so you stay fresh for your sport.
Yes! Whether you're in team sports, combat sports, or endurance-based competition, this program enhances strength, agility, and injury resilience without interfering with your sport-specific training.
A gym is recommended for access to barbells, dumbbells, and bands, but you can modify workouts with home equipment like kettlebells and resistance bands for an effective session.
No problem! The program is flexible—if you miss a day, you can adjust your schedule and still get results. Consistency over time is what matters most!
Absolutely! This program is built to complement your sport, not replace it. With only 2 training days per week, it ensures you develop strength & power without draining your energy for competition.
Join Your Virtual Gym
2 Day Athlete
2 Day Athlete
2 Day Athlete
When you join a team you’re getting more than programming, you’re joining an online community.
2 Day Athlete
2 Day Athlete
2 Day Athlete