JJR Next Level Training & Fitness

Coach
JJ Raffelson

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Improved Strength and Speed
With this program you will get stronger and quicker with each week you complete these sessions! Dedicate yourself to become the best athlete you can be.
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Learn from a Pro!
Learn from a certified strength and conditioning coach with Division 1 sport experience. Training athletes of all abilities and sports, to bring out the best in them. Make sure to join us today!
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Join Coach JJ
Personalizing workout plans, providing real-time feedback, and gamifying fitness routines, ultimately making fitness more accessible and engaging for all athletes.
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Next Level Training
Looking to take your athletic performance to the next level? Look no further than our Athlete Performance SAQ. Our specialized training programs focus on improving strength, speed, and agility, making us the go-to destination for serious athletes. Whether you're a seasoned competitor or just starting out, our expert coaches are dedicated to helping you excel in your sport.
Features
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Programming 5 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer! Train with us!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2025-03-17

A1

Band Good Morning

2 x 10

A2

Walking Lunges

2 x 12

A3

Air Squat

2 x 12

B

Back Squat

6, 4, 4, 7, 7, 7, 7 @ 50, 60, 70, 75, 75, 75, 75 %

C1

DB Reverse Lunge

3 x 14

C2

Chin-Up

3 x 8

D1

Romanian Deadlift (RDL)

8, 8, 6, 6

D2

DB Squat Jumps

3 x 10

E1

AB Roll Out

3 x 12

E2

DB Russian Twist

3 x 20

F

Static Stretch

1 x 5:00

Monday
2025-03-18

A1

Band Pull-Apart

2 x 12

A2

Plate Front Raise

2 x 12

A3

Push-Up

2 x 10

B

Bench Press

6, 4, 4, 7, 7, 7 @ 50, 60, 70, 75, 75, 75 %

C1

Feet Elevated Inverted Row

3 x 12

C2

S/A DB Shoulder Press

3 x 10

D1

Incline DB Squeeze Chest Press

3 x 12

D2

Band Tricep Push Down

3 x MAX

E1

Seated DB Curls

12, 10, 8

E2

GHD Sit-Up

3 x 15

F

Static Stretch

1 x 5:00

Tuesday
2025-03-19

Prep

A

Dynamic Warm Up

Dynamic Warm Up: 10 Yard Knee Pulls 10 Yard Quad Pulls 10 Yard Alt. Hamstring Walk 10 Yard Frankenstein March 10 Yard Lateral Lunges 10 Yard High Knees 10 Yard Butt Kicks 20 Yard Shuffle (10 yards down and back) 10 Yard Take Off

B1

Air Squat

2 x 12

B2

Band Pull-Apart

2 x 15

C

Jump Rope

2 x 100

D

Hang Clean High Pull

4 x 5

E

Power Clean

4, 4, 3, 3 @ 70, 70, 75, 75 %

F1

Strict Press

8, 8, 6, 6

F2

DB Snatch

3 x 6

G1

Tank Push

3 x 30

G2

American KB Swing

3 x 12

H

Plate Overhead Sit Ups

3 x 15

I

Static Stretch

1 x 5:00

Wednesday
2025-03-20

Warm Up

A

Dynamic Warm Up

Dynamic Warm Up: 10 Yard Knee Pulls 10 Yard Quad Pulls 10 Yard Alt. Hamstring Walk 10 Yard Frankenstein March 10 Yard Lateral Lunges 10 Yard High Knees 10 Yard Butt Kicks 20 Yard Shuffle (10 yards down and back) 10 Yard Take Off

B1

Air Squat

2 x 10

B2

Lateral Lunge

2 x 10

B3

Deadlift

2 x 5 @ 55, 65 %

C

Deadlift

6, 4, 4, 7, 7, 7 @ 50, 60, 70, 75, 75, 75 %

D1

Landmine Squat to Press

3 x 10

D2

Seated Band Hamstring Curl

3 x 15

E1

Front Foot Elevated Split Squat

3 x 16

E2

Glute-Ham Raise

3 x 10

F

Side Plank

3 x 0:40

G

Static Stretch

1 x 5:00

Thursday
2025-03-21

Conditioning

A

Dynamic Warm Up

Dynamic Warm Up: 10 Yard Knee Pulls 10 Yard Quad Pulls 10 Yard Alt. Hamstring Walk 10 Yard Frankenstein March 10 Yard Lateral Lunges 10 Yard High Knees 10 Yard Butt Kicks 20 Yard Shuffle (10 yards down and back) 10 Yard Take Off

B1

Hand Release Push-Up

2 x 12

B2

Band Pull-Apart

2 x 15

B3

Incline Bench Press

2 x 5 @ 50 %

C

Incline Bench Press

6, 4, 4, 7, 7, 7 @ 50, 60, 70, 75, 75, 75 %

D1

One-Arm DB Bench Press

3 x 10

D2

KB Gorilla Row

3 x 16

E1

Push Jerk

3 x 6

E2

Single Arm Farmer Walk

3 x 40

F

Hanging Knee Raise

3 x 15

G

Static Stretch

1 x 5:00

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Athlete Performance SAQ
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Athlete Performance SAQ
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Athlete Performance SAQ
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Athlete Performance SAQ