After Athletics Original - 4 Day Concurrent Program

After Athletics - Strength and Conditioning

Coach

Alex Houston, PhD(c), MS, CSCS

Did you recently hang up your cleats, shoot your last shot, run your last race, or any other type of last moments of your athletic career? If so, welcome to the club. Welcome to life "AFTER ATHLETICS." It is now time to transition your thinking from getting ready to play your sport to getting ready to COMPETE IN LIFE.

Like other former collegiate athletes, you have probably spent your whole life being told what exercises to do and what weight to load on the bar. And though you have all definitely learned how to exercise, it is likely you never learned how to TRAIN. The differences between the two is the planning, progression, and the why behind what you are doing. That is why this program was created. We want to take care of all the planning and progression for you so your only job is to show up and exercise.

This program is designed to keep you feeling confident in your athletic abilities even after the cleats are hung up. This is a concurrent training program - meaning that it will include the development of several physical qualities (Speed, Power, Strength, Work Capacity, and Size) all at the same time. In doing so, you will always be ready to take on the demands of life.

$25 / mo

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Planning and Progression

We take the guess work out of training for you. This program is developed on the foundation of systematic progressive overloading that will keep you progressing each time you train.

Concurrent Training

You never know what life is going to throw at you. Might as well train for it all. This program is developed through concurrent training principles meaning that though we may emphasis a physical quality (strength, power, or speed), we are still looking to develop each of them to a certain extent throughout the training phases.

Confidence and Courage

Don't loose the courage to challenge yourself physically by putting it on the wayside after you graduate. The best way to stay athletic is to do athletic stayin things. This program is designed to provide scalable exercises that will keep you confident in your athletic abilities regardless of the task.

Expert Coaching

No team is complete without it's coach. By joining this team you will not only have access to coaches there to answer any questions or provide any modifications you may need while training with us.

Features

Access to your coaches

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

Programming 4 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

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Access To A Gym / Weight Room

Sample Week

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

Sunday

Week 1 Day 1

ISO Glute Bridge

1 x 8

Lying Leg Kicks

1 x 8

Hip 90-90's

1 x 5

Groin Rocker + T-Spine Reach

1 x 8

Plank Pulls

1 x 3 @ 10

Push-Up Plus

1 x 8

High Knees In Place

2 x 0:10

Extensive to Intensive Pogo's

2 x 0:10

Plate Press Squat

2 x 6

Barbell/TB Clean Pull

3 x 4

NCM Vertical Jump

3 x 3

MB Slam

3 x 5

Front Squat

4 x 5 @ _ , 75, 75, 75 %

2-Position Chin-up Holds

3 x 5

Goblet Reverse Lunge

3 x 8

Half-Kneeling DB Shoulder Press

3 x 8

3-way Shoulder Shocker

3 x 8

Pallof Press and Hold

2 x 3 @ 10

Hanging Knee Raise

2 x 8

Monday

Week 1 Day 2

ISO Glute Bridge

1 x 8

Lying Leg Kicks

1 x 8

Hip 90-90's

1 x 5

Groin Rocker + T-Spine Reach

1 x 8

Plank Pulls

1 x 3 @ 10

Push-Up Plus

1 x 8

High Knees In Place

2 x 0:10

Extensive Pogo Hops

2 x 0:10

Plate Press Lateral Squat

2 x 6

Hang Power Clean

4 x 3 @ _ , 70, 70, 70 %

NCM Broad Jump

3 x 3

Band Pull-Apart

3 x 10

Bench Press

4 x 5 @ _ , 75, 75, 75 %

Hand Supported SL RDL

3 x 8

1-Arm DB Row

3 x 8

ISO Hamstring Hold

3 x 1 @ 20

Kneeling DB Shrug

3 x 8

Side Plank

2 x 1 @ 20

Ab Wheel Rollout

2 x 8

Wednesday

Week 1 Day 4

ISO Glute Bridge

1 x 8

Lying Leg Kicks

1 x 8

Hip 90-90's

1 x 5

Groin Rocker + T-Spine Reach

1 x 8

Plank Pulls

1 x 3 @ 10

Push-Up Plus

1 x 8

High Knees In Place

2 x 0:10

Extensive Pogo Hops

2 x 0:10

Plate Press Squat

2 x 6

1-Arm DB Push Press

3 x 5

Vertical Jump + Rotation

3 x 2

Lateral MB Throw

3 x 3

Barbell Split Squat

4 x 5

1-Arm DB Z-Press

3 x 8

Pull-Up

3 x 8

Plate Press Lateral Squat

3 x 8

Choice Calf

3 x 12

Flutter Kicks

2 x 30

Beast Shoulder Taps

2 x 10

Thursday

Week 1 Day 5

ISO Glute Bridge

1 x 8

Lying Leg Kicks

1 x 8

Hip 90-90's

1 x 5

Groin Rocker + T-Spine Reach

1 x 8

Plank Pulls

1 x 3 @ 10

Push-Up Plus

1 x 8

High Knees In Place

2 x 0:10

Extensive Lateral Pogo Hops

2 x 0:10

Plate Press Lateral Squat

2 x 6

Hang Power Snatch

4 x 3

Barbell CMJ

4 x 3

DL Lateral Jump

3 x 2

DB/Plate Pull Over Dead Bug

2 x 8

Deadlift

4 x 5 @ _ , 75, 75, 75 %

Weighted Push Ups

3 x 8

Barbell Glute Bridge (3s Hold)

3 x 8

Inverted Row

3 x 8

Choice Curls

2 x 12

Tricep Choice

2 x 12

Coach

More from After Athletics - Strength and Conditioning

Alex Houston, PhD(c), MS, CSCS

Strength and Conditioning Coach at Off The Field. Years of applied experience working with hundreds of athletes spanning from the high school to Division 1 level. Dedicated to improving the transition of post collegiate athletics to life "After Athletics" to help foster a life long relationship with movement.

Train To Compete In Life

Exercise is great, but training is better. Take the guess work out of your trip to the gym and let us take care of everything so all you have to do is show up and work.

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FAQs

Who is this program for?

This program is tailored to all training levels. Former athlete or not, the After Athletics Original program can be used by anyone looking to train for life.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

After Athletics Original - 4 Day Concurrent Program