Advanced Athlete

Train608

Volleyball, Football , Basketball, Baseball , Softball, Lacrosse, Track & Field, Soccer, Swimming, Field Sports

Coach

David McKercher

Our advanced training program is the next phase in the journey of developing elite athletes. After completing our START programming, athletes move into this program designed to elevate their performance through a strategic cycle of Triphasic training, tensile strength development, and Post Activation Potentiation (PAP) for speed.

Triphasic Emphasis We begin with a Triphasic phase that focuses on a continuation of the building a foundation of strength. By training the eccentric, isometric, and concentric muscle actions, we ensure that athletes develop comprehensive strength, preparing their bodies for higher levels of force production and reduction.

Tensile Strength Development Next, we convert this strength into functional power through tensile strength emphasis. This phase targets muscle fibers to increase their elasticity, resilience, and explosive potential, transforming raw strength into powerful muscle that performs under dynamic conditions.

PAP and Speed Development The cycle then transitions to PAP and speed, training muscles to respond faster and more explosively. This stage focuses on turning strength into speed, refining the athlete’s ability to move quickly and react with precision, enhancing agility, and overall responsiveness on the field.

Continuous Progression The program follows a repeating cycle that becomes progressively more challenging with each iteration, ensuring continuous adaptation. This approach compounds the athlete’s progress, driving new levels of performance and maximizing their athletic outputs.

$45 / mo

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Science-Backed Development

Grounded in proven principles of Triphasic training and Post Activation Potentiation (PAP), the program applies the right stimulus at the right time to drive the correct adaptations. This ensures athletes aren’t just training harder but training smarter, maximizing their potential for long-term athletic growth.

Accelerated Performance Gains

The program’s structured approach ensures rapid improvements in strength, power, and speed. By following a cycle that strategically targets each of these performance traits, athletes will see faster and more noticeable progress, giving them a competitive edge on the field.

Injury Prevention and Resilience

By focusing on tensile strength and movement efficiency, this program helps athletes develop resilience against injury. The emphasis on building stability, mobility, and controlled power minimizes the risk of overuse injuries, improves the athletes ability to absorb and reduce force and enhances recovery.

Continuous Progression and Adaptation

The cyclical nature of the training ensures that as athletes grow, so does the complexity of their workouts. This progressive overload keeps pushing their limits, compounding their gains, and driving continuous adaptation for peak performance season after season.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

6 training days. 4 "mandatory" 2 "optional" and 1 rest day.

Exercise Video Guidance

Instructional videos and detailed explanations of movements, exercises, expectation and intent.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Access to TrainHeroic App is required

Equipment

Required

Squat Rack // Barbell // Dumbbell // Plyo Box // Bands

Recommended

Sandbag // Kettlebell // Space To sprint // Mini Trampoline

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 2 Day 2

Spiderman crawl to vertical rotation

2 x 2

Single arm DB push press

2 x 8

KB goblet squat

2 x 10

Parallel bar dips

2 x 10

Banded Hamstring Curls

4 x 10

Box Jump

4 x 5

Back Squat

5 x 2

Sprint

5 x 30

Bulgarian Split squat

4 x 6

Shin hop

4 x 4

Yielding Kettlebell Row

3 x 10

Monday

Week 2 Day 3

DB Lateral Raise

3 x 10

DB Front Raise

3 x 10

Rear Delt Flyes

3 x 10

Superman Hold

3 x 0:30

Standing Arnold Press

3 x 10

Kneeling Explosive Med Ball Toss

3 x 10

Close Grip Bench Press

5 x 2

Single Arm Dumbbell row (Bench)

5 x 10

Incline Rear delt fly

5 x 12

Standing DB Push Press

4 x 6

Depth Push up to explosive rebound

4 x 3

Parallel bar dips

4 x 10

Banded hammer curl

3 x 20

DB Bicep Curls

3 x 8

Tuesday

Week 2 Day 4

Contralateral Deadbug

2 x 0:30

Walking Lunges

2 x 10

Reverse Lunges in place

2 x 20

A-Skip

2 x 20

Up tall fall start

2 x 20

Sprint

80, 60, 40 @ 2

4-way deadbug

3 x 1:00

Front Pillar hold

3 x 0:30

Seated Med Ball Throw

3 x 10

Wednesday

Week 2 Day 5

Reverse shrugs

2 x 10

Parallel bar dips

2 x 10

Supine scapula retraction

2 x 10

DB RDL to shrug

2 x 10

Back Squat

4 x 3

Lateral Med Ball Throw

4 x 10

Supine ring row

4 x 10

Barbell RDL

5 x 6

Band Resisted GHD

5 x 8

Med ball toe kick

5 x 10

Iso-Bulgarian active foot split squat

3 x 0:07

DB Calf Raise

3 x 20

Thursday

Week 2 Day 6

Jump Rope

2 x 1:00

Spiderman crawl to vertical rotation

2 x 10

Leg swings

2 x 10

Banded lunge with rotation

2 x 10

Strict Press

4 x 3

Supine ring row

4 x 10

Slight incline DB bench press

5 x 5

Banded Push up

5 x 5

Alternating DB Hammer Curl

4 x 8

Meadows row

4 x 10

Friday

Week 2 Day 7

Walking Lunge

2 x 10

Reverse lunge with transverse rotation

2 x 10

A-Skip

2 x 10

Out In Skips

2 x 10

Deadlift

6, 6, 4, 4, 2

Bulgarian split squat w/active foot

5 x 8

Pogo Jump

5 x 10

Assault Bike

8 x 1:00

Coach

More from Train608

David McKercher

Certified strength and conditioning specialist with over 15 years of experience in athlete development. At Train608, we deliver science-based training that builds strength, power, speed and resilience. Our programs have shaped athletes across multiple sports and guided teams to national championships. We empower athletes to excel, both in competition and in life, through personalized coaching.

Your Path to Peak Performance Starts Here

This program is a science-backed blueprint for unlocking your full athletic potential. By applying the right stimulus at the right time, we don't just build strength—we transform it into explosive power and speed. Our approach is designed to create well-ro

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FAQs

What is the prerequisite for joining this advanced training program?

This program is designed for athletes who have already completed our START program or have a solid foundation in strength training. If you're new to strength training, we recommend starting with our START program to build the necessary foundation before progressing to this advanced level.

is this program different from traditional strength training programs?

Our advanced program goes beyond traditional strength training by incorporating a cycle of Triphasic training, tensile strength development, and Post Activation Potentiation (PAP). This approach optimizes strength, power and speed development optimizing performance on the field or court.

What results can I expect from following this program?

Athletes can expect to see significant improvements in strength, power, speed, and agility. By training the muscles to produce and react to force more efficiently, you'll be better prepared to perform at a high level during games and competitions, with increased overall athleticism.

How long does each phase of the program last?

The program is designed to be continuously progressive, with each phase building upon the last. The training cycle typically follows a structured timeline to ensure ongoing adaptation and development, each cycle last 6-10 weeks

Is this program suitable for in-season training?

This program is most effective in the off-season or during pre-season training to maximize strength and power gains. We offer Stand alone in season Training programs much more suited to that scenario.

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Advanced Athlete