ARETO ATHLETE

ARETO Training

Field Sports, Multi-sport, Football , Basketball, Handball, Soccer, Volleyball
Coach
MARCU L.

ARETO ATHLETE

Build Strength - Develop Power - Move Faster

Your sport demands more than skill. Your physical preparation needs a plan.

ARETO ATHLETE is a continuous Strength & Conditioning program designed for athletes aged 16+ who want to develop strength, power, speed and work capacity through structured, progressive training.

Built for athletes across field and court sports, the program combines strength training, explosive movements, plyometrics and athletic development within a clear weekly structure.

WHAT YOU'LL TRAIN

Maximum Strength: Develop the ability to produce force through progressive resistance training.

Explosive Power: Train powerful movements with an emphasis on intent and quality.

Speed & Acceleration: Develop sprint mechanics and acceleration through planned field sessions.

Athletic Capacity: Build conditioning and work capacity alongside your sport-specific training.

Movement Quality: Include mobility, preparation and cooldown work as part of a structured training process.

HOW THE PROGRAM WORKS

• 3 gym sessions per week

• 2 optional field sessions per week

• Progressive training blocks

• Planned loading and recovery

• Exercise guidance delivered through TrainHeroic

The gym sessions focus on maximum strength, power, and athletic performance. Optional field sessions provide additional opportunities to develop speed, movement and conditioning.

The program is designed to complement your sport-specific practice, not replace it. Adjust your total training load around team sessions, competition schedules and recovery needs.

WHO IS IT FOR?

ARETO ATHLETE is designed for athletes aged 16+ with foundational training experience who have access to a fully equipped gym and want a more structured approach to physical preparation.

It may be suitable for athletes from different sports, but training volume and exercise selection should be considered alongside individual experience, physical limitations and sport demands.

YOUR TRAINING. YOUR PLAN. YOUR PROGRESS.

Follow a structured approach to physical development, track your sessions in TrainHeroic and build your training around a clear purpose.

ARETO ATHLETE — Train with purpose.

$39 / mo
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⚡ Build Explosive Speed & Power
Develop game changing acceleration, sprint speed, vertical jump, and explosive power through proven strength and conditioning training methods.
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Get Stronger Without Losing Athleticism
Increase maximum strength while maintaining the speed, mobility, and movement quality required for high level athletic performance.
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Become More Durable & Competition Ready
Improve movement efficiency, core stability, and work capacity to stay healthy, recover faster, and perform at your best when it matters most.
Features
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Programming 3 days per week
3 GYM Sessions/Week + 2 Optional Field Sessions/week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
FULL GYM
Recommended
BANDS
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Gym - Max Strength

Prep

A

Movement Prep A

Mobility World’s Greatest Stretch 2x5/side T-Spine Rotations 2x5/side Ankle Rocker 2x10/side 90/90 Hip Rotation 2x8

B

Back Squat

3 x 5

C

Bench Press

3 x 5

D

Bulgarian Split squat

3 x 6

E

Chest-Supported DB Row

3 x 8

F

Nordic Curl

2 x 5

G

Paloff Press

2 x 10

Cooldown

H

COOLDOWN 1

Hip Flexor Stretch 1 × 30 sec/side Glute Stretch 1 × 30 sec/side Hamstring Stretch 1 × 30 sec/side Adductor Stretch 1 × 30 sec/side Calf Stretch 1 × 30 sec/side Chest Stretch 1 x 30 sec/side Nasal Breathing 2–3 min

Tuesday
Field Day

Prep

A

Dynamic Warm-up

Easy Jog - 2min Walking Lunges + Twist - 2x10m Leg Swings - 2x10/leg A-Skip - 2x15m Lateral Shuffle - 2x15m

B

Wall Drive

3 x 10

C

Sprint

4 x 10

D

Sprint

2 x 50

E

5-10-5 Pro Agility

3 x 1

F

A Run

5 x 100

Cooldown

G

COOLDOWN 1

Hip Flexor Stretch 1 × 30 sec/side Glute Stretch 1 × 30 sec/side Hamstring Stretch 1 × 30 sec/side Adductor Stretch 1 × 30 sec/side Calf Stretch 1 × 30 sec/side Nasal Breathing 2–3 min

Wednesday
Gym - Power

Prep

A

Movement Prep A

Mobility World’s Greatest Stretch 2x5/side T-Spine Rotations 2x5/side Hip Airplane 2x5/side Ankle Rocker 2x10/side 90/90 Hip Rotation 2x8

B1

Hang Power Clean

4 x 3

B2

Box Jump

4 x 3

C

Standing Landmine Press

3 x 8

D

Pull-Up

3 x 6

E

Cable Cross Woodchop

3 x 10

Cooldown

F

COOLDOWN 1

Hip Flexor Stretch 1 × 30 sec/side Glute Stretch 1 × 30 sec/side Hamstring Stretch 1 × 30 sec/side Adductor Stretch 1 × 30 sec/side Calf Stretch 1 × 30 sec/side Nasal Breathing 2–3 min

Thursday
Field Day

Prep

A

Dynamic Warm-up

Easy Jog - 2min Walking Lunges + Twist - 2x10m Leg Swings - 2x10/leg A-Skip - 2x15m Lateral Shuffle - 2x15m

B

Wall Drive

3 x 10

C

Sprint

4 x 10

D

Sprint

2 x 50

E

5-10-5 Pro Agility

3 x 1

F

A Run

5 x 100

Cooldown

G

COOLDOWN 1

Hip Flexor Stretch 1 × 30 sec/side Glute Stretch 1 × 30 sec/side Hamstring Stretch 1 × 30 sec/side Adductor Stretch 1 × 30 sec/side Calf Stretch 1 × 30 sec/side Nasal Breathing 2–3 min

Friday
Gym - Athletic Performance

Prep

A

Movement Prep A

Mobility World’s Greatest Stretch 2x5/side T-Spine Rotations 2x5/side Hip Airplane 2x5/side Ankle Rocker 2x10/side 90/90 Hip Rotation 2x8

B1

Trap Bar Deadlift

4 x 3

B2

Depth Jump to Vertical Jump

4 x 3

C

Romanian Deadlift

3 x 8

D

Incline DB Bench Press

3 x 8

Conditioning

E

Capacity Finisher

2-3 rounds of: KB Swing x 15 Reverse Lunges x 8/leg Burpees x 15

F

Copenhagen Plank

2 x 0:20

Cooldown

G

COOLDOWN 1

Hip Flexor Stretch 1 × 30 sec/side Glute Stretch 1 × 30 sec/side Hamstring Stretch 1 × 30 sec/side Adductor Stretch 1 × 30 sec/side Calf Stretch 1 × 30 sec/side Nasal Breathing 2–3 min

Coach
More from ARETO Training
coach-avatar MARCU L.

PERFORMANCE SPECIALIST

FAQs
Who is ARETO ATHLETE designed for?
ARETO ATHLETE is designed for athletes aged 16+ with foundational training experience who want to improve strength, power, speed and conditioning through structured Strength & Conditioning training.
Do I need a fully equipped gym?
Yes. The program is designed around access to a well equipped gym with barbells, weights, racks, dumbbells and other standard training equipment. Field sessions require suitable space for sprinting and athletic drills.
How many days per week do I need to train?
The program includes 3 gym sessions per week, with 2 optional field sessions for additional speed, agility and conditioning work. You can adjust the optional sessions around your sport specific practices, competition schedule and recovery needs.
Can I use ARETO ATHLETE alongside my regular sports training?
Yes. ARETO ATHLETE is designed to complement your sport specific training, not replace it. Adjust your total training load based on your practices, competitions, recovery and training experience.
How does the membership work?
ARETO ATHLETE is a monthly membership priced at $39/month and includes a 7-day free trial, as currently listed. You can access your training through TrainHeroic. Review the membership and cancellation terms displayed at checkout before subscribing.
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