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ARETO ATHLETE PROGRAM

ARETO Performance

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

ARETO ATHLETE PROGRAM

Build Strength. Move Faster. Perform Better.

ARETO ATHLETE PROGRAM is a complete Strength & Conditioning system designed for athletes who want to become stronger, more explosive, faster, and more resilient on the field, court, or track.

Built for athletes aged 16+ competing in sports such as Flag Football, American Football, Rugby, Basketball, Handball, Volleyball, Soccer, and other performance-based sports, this program combines elite-level strength development with proven athletic performance methods.

Unlike traditional gym programs focused only on muscle growth, ARETO ATHLETE develops the qualities that directly transfer to sport:

✔ Maximum Strength

✔ Explosive Power

✔ Acceleration & Sprint Speed

✔ Change of Direction Ability

✔ Athletic Movement Quality

✔ Injury Resilience

✔ Core Strength & Stability

✔ Work Capacity & Conditioning

The program follows a continuous performance model built around progressive training blocks that cycle throughout the year, allowing athletes to develop long-term athleticism without plateaus.

If your goal is to become stronger, faster, more explosive, and better prepared for competition, ARETO ATHLETE provides the complete system to get there.

EXPECTED RESULTS

With consistent effort and recovery, athletes can expect:

✓ Increased Strength Levels

✓ Improved Vertical Jump

✓ Faster Sprint Times

✓ Better Change of Direction Performance

✓ Improved Power Output

✓ Enhanced Athletic Conditioning

✓ Greater Durability & Injury Resistance

Train like an athlete. Perform like an athlete. Become the athlete others struggle to keep up with. ARETO ATHLETE – Built For Performance.

$39 / mo
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⚡ Build Explosive Speed & Power
Develop game-changing acceleration, sprint speed, vertical jump, and explosive power through proven plyometric, sprint, and French Contrast 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 resilience, 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 5 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 Performance
coach-avatar MARCU L.

PERFORMANCE SPECIALIST

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ARETO ATHLETE PROGRAM
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ARETO ATHLETE PROGRAM
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