Athlete For Life Team

Ross Still Performance

General Fitness, Multi-sport, Soccer
Coach
Ross Still

If you're someone who wants to jump high while improving their bench press, wants to sprint fast while squatting heavy, who wants to get out of aches and pains and wants to move and perform like an athlete for the rest of their life, then my athlete for life training team is for YOU.

The Program is designed for athletes who play a sport part-time and are unsure how to improve all their physical qualities at the same time, while still having energy to perform in their sport.

The program is also for people who want to get jacked, lean and healthy, while preserving and improving their athletic qualities

This program will help you unlock your athletic potential no matter what age you are!

Each workout gets updated weekly and you will have access to me through the chat, where you can ask me any questions you have about the program or anything you need.

Can't wait to get started with you.

$48 / mo
Start My 7-Day Free Trial
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Get Jacked and Athletic Simultaneously
In the program i'll show you a way to get jacked while getting athletic at the same time. Because what's the point of having all those muscles if you can't use them properly?
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Improved performance
You don't only have to be an athlete to join this program. This program is for anyone who wants to improve their performance in the gym, move better, get faster, get stronger and more powerful
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Join a community!
Join a community of likeminded individuals all pushing each other to become the best versions of themselves. Message me anytime through the chat with form checks or anything you need
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No more guesswork
This program takes the guesswork out for you. So you're no longer confused or unsure how to get athletic and stronger in the gym. All you need to do is show up, work hard and i'll take care of the rest
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Nutrition and Lifestyle Document
Get access to my Nutritional and Lifestyle document, where i'll share with you supplements to take, what to eat for your goals and lifestyle habits to support your training goals. You can also message me anytime with questions about nutrition and your lifestyle if the document isn't enough for you
Features
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Access to your coaches
Access to me, your coach who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
5 days of training. 2 upper days, 2 lower days and 1 speed day. Consisting of heavy lifting, plyos, sprints, jumps, calisthenics and pump work
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
A coach 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 dull PDF is so last year. Me your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells
Recommended
Trapbar // Tape Measure for measuring jump distance // Box/Hurdles to jump on/over // Track or Grass field for sprints
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower Body Max Effort Day

A

Lower Body Dynamic Warm Up

B

Double Leg Pogo Series

1 x 20

C

Drop Jump

3 x 5

D

Double Leg Approach Jump Session

1 x 20

E

BB Back Squat

8, 5, 5, 5, 5

F

RDL (me)

3 x 5

G

Isometric Lunge Hold Left Leg

H

Isometric Lunge Hold Right Leg

Tuesday
Upper Body Max Effort Day

A1

Handstand Wall Walks

3 x 2

A2

Full ROM Side Plank Bridge

3 x 8

A3

Hanging Leg Raise

3 x 8

B

Depth Drop Push Ups

4 x 4

C

BB Bench Press

8, 5, 5, 5, 5

D

Pull Up

3 x 5

E1

Squat Curl W/ Low Reach

2 x 12

E2

Seated Single Arm Cable Tricep Extension

2 x 12

Thursday
Lower Body Dynamic Effort Day

A

Lower Body Dynamic Warm Up

1 x 10

B1

Hop Series 1

1 x 10

B2

Medium Hops

3 x 8

C

Broad Jump (me)

5 x 3

D

Zercher Reverse Lunge

4 x 3

E

Nordic Curl

3 x 3

F1

Copenhagens

3 x 8

F2

Cable Knee Drive (Hip Flexor)

3 x 8

Friday
Upper Body Dynamic Effort Day

A1

Garhammer

3 x 5

A2

Handstand Kick Ups onto wall pull aways

3 x 2

A3

Lateral Med Ball Throw Split Stance

3 x 5

B

Dips

3 x 8

C

DB Single Arm Bent Over Row

3 x 8

D1

Dumbbell Shoulder Press

2 x 12

D2

Dumbbell Lateral Raise

2 x 12

Saturday
Plyometric and Speed Session

A

Speed Session General Warm up

1 x 5:00

B1

Hop Series 1

1 x 15

B2

Medium Hops

1 x 10

C

Quadruple Forward Zig Zag Bounds

3 x 2

D1

Half Kneeling Facing Forward Sprint Start

2 x 10

D2

Lateral Half Kneeling Sprint Start

2 x 10

D3

Press Up Position Sprint Start

2 x 20

D4

Split Stance Sprint Start

2 x 20

E

Tempo Run

6 x 60 @ 70 %

Coach
More from Ross Still Performance
coach-avatar Ross Still

Personal Trainer/S&C Coach

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Fun, engaging training

Training doesn't have to be boring to be good, i want you to enjoy the process of bettering yourself while making all the gains you can in the gym

Start My 7-Day Free Trial
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FAQs
Do i have to be an athlete to join the program?
No, the program is designed to get you stronger, faster, fitter, more mobile and more powerful. If these are goals you have, wheather you're an athlete or not, then the program is perfect for you
Can i use the program if i'm playing in-season as an athlete
Yes, there's 5 days a week of training but you don't have to complete all 5. I'll help you decide what workouts you should do to work around your team training and matches. The workouts are designed to be completed in 45-75 mins so theyre not taking up all your time so you have energy for your sport
Join Your Virtual Gym

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

Athlete For Life Team
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Athlete For Life Team
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Athlete For Life Team
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Athlete For Life Team
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