Athlete's 1000 LB Club: Training by John Perry in TrainHeroic

American Performance Training

Football , Functional Fitness, Combat Sports, Softball, Baseball , Basketball, Rugby

Coach

John Perry

The Athlete's 1000 Club program is a program designed specifically for sport performance by focusing on Single Leg Strengthening, Posterior Chain Health, and Upper Body Power. The foundation of the program is to improve strength on four specific lifts: the Barbell RFE Split Squat, RDL, Barbell Bench Press, and Weighted Pull Up. This program is straight forward and simple to follow, but not for the feint of heart because it will be difficult. The program is broken up into five training days during the week and a recovery circuit on Saturdays. Give this program a try and you will not regret it

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

$20 / mo

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Increase Unilateral Strength

This program prioritizes single leg strengthening each week. Within the program there will be sprints, RFE split squats, single leg squats, etc to challenge you and improve your performance

Innovative Programming

The Athlete's 1000 LB Club centers around the progress of four lifts: the Barbell RFE Split Squat, RDL, Barbell Bench Press, and weighted Pull Up....the goal is to become strong enough to surpass 1,000 pounds across the four lifts

Improved Rate of Force Development

This program will improve your RFD, a quality that is vital for sport performance. RFD is essentially how fast can you produce the strength that you have, the faster you can do that, the more powerful you will become.

Increase Mobility

Dedicated training session to help improve mobility and recovery. The unilateral focus of the program will also help improve your mobility while also strengthening your body

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Upper Body Lift Day 1

Band Shoulder Prep

1 x 10

MB Side Slam

2 x 5

MB Floor Chest Pass

2 x 10

MB Overhead Toss

2 x 5

Barbell Close Grip Bench Press

12, 10, 8, 3, 3, 3

TRX Row-

3 x 15

Chin Up

8, 5, 5, 5, 5

Dumbbell Military Press

4 x 12

Dumbbell Reverse Fly

3 x 15

DB Lateral Raise

3 x 15

Dumbbell Shrugs

3 x 15

DB Concentration Curls

4 x 8

Cable Tricep Extension

3 x 10

Tuesday

Lower Body Day 1

Conditioning

Speed Prep Dynamic

Warm up with an easy (5/10 effort) 2 minutes on stationary bike or treadmill. Perform 10 reps of each: Leg Swings, World's Greatest Stretch, Cat Camel Perform each for 15 yds: High Knee Carioca, High Knees, Butt Kickers, A Skip, B Skip, C Skip, Single Leg Pistons and Triple Bounce....All of these should be performed explosively with aggressive knee drive & force put back into the ground each rep 10 Yard Sprint at 80% x 2 reps 10 Yard Sprint at 90% x 2 reps 10 Yard Sprint at 100% x 2 reps

Sprint

5 x 15

Glute Bridge

6 x 3

Single Leg Squat-

4 x 8

DB Single Leg RDL

3 x 6

Wednesday

Upper Body Lift Day 2

Plate Shoulder Prep

1 x 10

MB Side Slam

2 x 5

MB Floor Chest Pass

2 x 10

MB Overhead Toss

2 x 5

Dumbbell 1-1-2 Bench Press

6 x 3

Cable Face Pull

4 x 15

Dumbbell Chest Supported Row

4 x 6

Yoga Push Up

3 x 10

Dips

3 x 12

TRX Row-

3 x 12

Chin Up

3 x 5

TRX Biceps Curl

3 x 12

DB Alternating Curl

3 x 8

Thursday

Lower Body Day 2

Prep

Speed Prep Dynamic

Sprint

6 x 20

TrapBar Deadlift

6 x 2

Leg Press- Single Leg

5 x 8

Copenhagen Plank

3 x 15

Friday

Upper Body Lift Day 3

Band Shoulder Prep

1 x 10

MB Hip Toss

3 x 5

MB Shot Put

3 x 5

MB Slam

3 x 5

Dumbbell Incline Bench Press

6, 6, 6, 6, MAX

Pull Up

6, 6, 6, 6, 6, MAX

Machine Row

4 x 8

Dumbbell Military Press

4 x 6

DB Chest Fly

3 x 12

Dumbbell Reverse Fly

3 x 20

DB Alternating Curl

4 x 8

Cable Tricep Extension

3 x 12

Barbell Shrug

3 x 12

Dead Hang

1 x MAX

Saturday

Recovery Day Circuit

Conditioning

Recovery Flow

Start the circuit with 2 minutes on the bike/assault bike/rower then perform each exercise in video for 10 reps (Bretzel stretch and side planks for 30 seconds each side) Repeat this process for 3 rounds with no rest (should be done at an moderate pace the whole time)

Coach