Release the Athlete Within: Training by Nate Rawlins in TrainHeroic

RAW Performance Training

Basketball, Football , Soccer, Hockey, Volleyball, Multi-sport
Coach
Nate Rawlins

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Team Training

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TRAIN LIKE AN ATHLETE
Whether you are actively involved in sports and still competing, or you are a weekend warrior, our "Release the Athlete Within" training team is for you! Programming is based on sound, science-based principles that will help you move better, look better, and get you closer to your athletic potential!
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ALWAYS READY
Stay ready so you don't have to get ready! As an athlete you don't have the time to stray too far away from any given athletic quality (e.g. Strength, Power, Speed). While at any given time, we may place more emphasis on a given athletic quality, all other qualities will still be trained to ensure that we don't lose progress!
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POSITIVE COMMUNITY
Motivation is fleeting. It takes discipline to keep you going every day, no matter what the goal is. By joining our Release the Athlete Within training team, you will be engaging with a community of like-minded individuals that will help keep you accountable.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
STRENGTH II - WEEK 2 - DAY 1

GENERAL PREP

A

Total Body Primer (L Focus) #1

- Shoulder Dislocates x 10 - Half Moon Lunges x 5 each leg - Mountain Climbers x 10 each leg - Duck Walk x 10 yards x 2 (rest 15s between sets) - Scapular Pull-ups x 10 - Pull to Push Cable Rotation x 5 each side - Hip Bridge w/Med Ball Squeeze x 10 - Barbell Back Squat x 20 (bar only)

Prep

B

Lower Prehab #3

- Banded Ankle Ins/Outs x 10 - Banded Lateral Walks x 5 each way - Banded TKEs x 10 each leg - Single Leg Dot Drill x 10 each leg

C

Falling Medball Throw Sprints

5 x 25

D1

Alternating Split Jump

5 x 3

D2

Band Resisted Lateral Bound

5 x 3

E

Barbell Back Squat

5, 5, 3, 3, 4, 3, 2, 3, 2, 1 @ 32.5, 45, 55, 62.5, 82.5, 87.5, 92.5, 85, 90, 95 %

F

High Handle Trap Bar Deadlift

5 x 5 @ 75 %

G1

Barbell Incline Bench Press

3 x 9

G2

T-Bar Row (Wide Grip)

3 x 9

Tuesday
STRENGTH II - WEEK 2 - DAY 2

Prep

A

Total Body Primer (L Focus) #1

- Shoulder Dislocates x 10 - Half Moon Lunges x 5 each leg - Mountain Climbers x 10 each leg - Duck Walk x 10 yards x 2 (rest 15s between sets) - Scapular Pull-ups x 10 - Pull to Push Cable Rotation x 5 each side - Hip Bridge w/Med Ball Squeeze x 10 - Barbell Back Squat x 20 (bar only)

Conditioning

B

Tempo Intervals

11 rounds of 12s jog at 70% (7 out of 10 effort) w/60s active rest. Active rest circuit: - 10 push-ups - 10 band pull-aparts

C1

Extensive Repeat Box Jumps

2 x 20

C2

Standing Single-Leg Leg curl

2 x 20

C3

Standing Cable Crunches

2 x 20

Wednesday
STRENGTH II - WEEK 2 - DAY 3

GENERAL PREP

A

TOTAL BODY PRIMER (U FOCUS) #1

- Shoulder Dislocates x 10 - Lizard with Rotation x 10 each way - Mountain Climbers x 10 each leg - Light Banded Pallof Press x 10 each side - Overhead Shrug x 5 (light) - Overhead Squat x 5 (use dowell, pvc, or light dumbbells) - Single Leg Deadlift x 5 (use just BW or light dumbbells/kettlebells) - Push-ups x 10

SPECIFIC PREP

B

TOTAL BODY PREHAB #1

Perform the following x 2, rest 45s between rounds: - Mini Band Ankle Rotation x 10 - Cable Face Pull x 10 - Knee Over Toe Split Squat x 10 each leg (BW or light dumbbells) - Barbell Shrug x 10 - Extensive Gallops x 20 yards

C

Freestyle Dunk Session

1 x 5:00

D

Depth Drop to Med Ball Push Press

5 x 3

E1

Barbell Bench Press

5, 5, 3, 3, 4, 3, 2, 3, 2, 1 @ 32.5, 45, 55, 62.5, 82.5, 87.5, 92.5, 85, 90, 95 %

E2

Chin-ups

6 x 5

F

Barbell Back Squat

5 x 5 @ 75 %

G

Trap Bar RDL

3 x 9

Thursday
STRENGTH II - WEEK 2 - DAY 4

Prep

A

TOTAL BODY PRIMER (U FOCUS) #1

- Shoulder Dislocates x 10 - Lizard with Rotation x 10 each way - Mountain Climbers x 10 each leg - Light Banded Pallof Press x 10 each side - Overhead Shrug x 5 (light) - Overhead Squat x 5 (use dowell, pvc, or light dumbbells) - Single Leg Deadlift x 5 (use just BW or light dumbbells/kettlebells) - Push-ups x 10

Conditioning

B

Tempo Intervals

11 rounds of 12s jog at 70% (7 out of 10 effort) w/60s active rest. Active rest circuit: - 10 push-ups - 10 band pull-aparts

C1

Alternating DB Hammer Curls

2 x 20

C2

Seated EZ Bar French Press

2 x 20

C3

Plank Cable Row

2 x 20

Friday
STRENGTH II - WEEK 2 - DAY 5

GENERAL PREP

A

TOTAL BODY PRIMER (T FOCUS) #1

- Shoulder Dislocates x 10 - Supine Knees Bent Windshield Wipers x 10 - Heel Walks x 10 - Duck Walk x 10 yards x 2 (rest 10-15s between sets) - Iso Hold Y-W-T x 15s each position - Overhead Squat (BW, PVC or Dowell) x 5 - slow and controlled - Glute Bridge March x 5 each leg - High Handle Trap Bar Deadlift (Bar Only) x 10

Prep

B

Lower Prehab #3

- Banded Ankle Ins/Outs x 10 - Banded Lateral Walks x 5 each way - Banded TKEs x 10 each leg - Single Leg Dot Drill x 10 each leg

C

Falling Medball Throw Sprints

5 x 25

D1

Repeat Penultimate Hurdle Jumps

5 x 3

D2

Weighted Vertical Jump to Unweighted 90 Degree Box Jump

5 x 3

E

High Handle Trap Bar Deadlift

5, 5, 3, 3, 4, 3, 2, 3, 2, 1 @ 32.5, 45, 55, 62.5, 82.5, 87.5, 92.5, 85, 90, 95 %

F1

Barbell Bench Press

5 x 5 @ 75 %

F2

Cable Rotational Rows

5 x 8

G

Posterior Lateral Lunge

3 x 9

FAQs
Who is this training for? Do I have to be an athlete?
This training is for anyone who wants to reap the benefits of training like an athlete, even if you aren't one. If you want to move better, feel better, look better, run faster, jump higher...then this program is for you. This team is NOT recommended for competitive athletes currently in-season.
What sport is this for?
This training is not specific to one sport but is geared toward more all-around athletic ability. That said, it is better suited toward a power/speed athlete as opposed to a long-distance runner.
What if I start today?
Our programming cycles through various phases throughout the training calendar. If you happen to start in the middle of a cycle that you feel your body is not prepared for, just adjust the weights & or volume accordingly. Feel free to reach out to our coaches for some general recommendations.
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Release the Athlete Within
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Release the Athlete Within
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Release the Athlete Within
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Release the Athlete Within