Rager Performance

Strength & Conditioning, Track & Field, Weightlifting
Coach
Ryan Rager

Features
5 sessions per week
Must use App app to view and log training
Team Training
Features
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Programming 5 days per week
Weekly workouts include 5 lifts on Monday-Friday
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2025-5-19

A

Sprint

5 x 2 @ 10

B

Altitude Drop

5 x 3

C

Depth Jump

4 x 3

D

Hurdle Hops

4 x 3

E

Power Clean

5 x 1

F

Back Squat

4 x 3

G

Nordic Curl

3 x 0:10

Tuesday
2025-5-20

A1

Cable Cross Woodchop

4 x 3

A2

Plyo Push-Up

4 x 3

B

Incline Bench Press

3, 3, 3, 3, 10

C

Seal Row

4 x 8

D1

Neutral Grip DB Bench

3 x 8

D2

Single Arm Lat Pulldown

3 x 8

E

F1

Tricep Pushdown

2 x MAX

F2

Cable Lateral Raise

2 x MAX

Wednesday
2025-5-21

A

Isometric Lunge Hold

2 x 0:30

B1

Low Squat Jumps

2 x 0:20

B2

Low Pogo Jumps

2 x 0:20

B3

Lunge Jumps

2 x 0:20

C1

Toe Walks

2 x 20

C2

Bear Crawl

2 x 20

C3

Lizard Crawl

2 x 20

D

Mobility Work

1 x 10:00

Thursday
2025-5-22

A

Sprint

5 x 10

B1

Resisted Broad Jumps

4 x 2

B2

Max Effort Broad Jump

4 x 2

C

CMJ

5 x 3

D

Clean

5 x 1

E

Deadlift

5 x 1

F

Landmine Single Leg Hip Thrust

3 x 5

Friday
2025-5-23

A1

Push Up Line Hops

3 x 10

A2

Med Ball Slam

3 x 5

B

Banded Bench Press

5 x 5

C

Weighted Chin Ups

5 x 5

D1

Seated DB Press

3 x 6

D2

Single Arm Landmine Row

3 x 6

E1

French Press

2 x MAX

E2

Cable Curls

2 x MAX

The Proof
verified-athlete-avatar Chris R

Former College Basketball PG

Verified Athlete

"This program is perfect for athletes who want to make real improvements in their strength and athleticism."

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Athlete Training Group
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Athlete Training Group
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Athlete Training Group