Athletic Bodybuilding: Training by Hunter Schurrer, M.Ed., CSCS in TrainHeroic

Athletic Bodybuilding

Performance Syndicate

Functional Training, Bodybuilding, General Fitness
Coach
Hunter Schurrer, M.Ed., CSCS

So, you want to train and feel like the athlete you know you are or could be with the physic to back it up. You want to be able to pick up any game, any activity or head to the beach anytime you want. If this sounds like something you might be interested in that you have found the right program.

This training is designed for those who like to train and want to challenge themselves athletically and be able to handle any task thrown their way. If you're someone who cares about getting the results you want from your training, then welcome to The Performance Syndicate. We pull from the functional fitness world, weightlifting, bodybuilding, powerlifting, and gymnastics to build the best program to create the best athletes we can.

Our programs are all-inclusive from the time you start your session including warm up, activation, training and conditioning.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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, all through an app.
Equipment
Required
Barbell and Bumper Plates // Dumbells and/or Kettlebells // Pull Up bar and Squat Rack
Recommended
Medicine Balls // Bands // Plyometric Boxes // Adjustable Bench // Sled and Turf/Open Area // Conditioning Equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Athletic Bodybuilding: 2019-11-11

Prep

A

Self Myofascial Release

Foam Roll - 10-20 rolls per major muscle group Find those areas that are bothering you from head to toe. Roll out these feet as well with a tennis or lacrosse ball

B

Jump Rope

1 x 200

Prep

C

Activation Circuit 1

1 time through Alternating Single Leg Lower - x 5 ea Glute Bridges x 5 w/ ISO2 at top Alternating Shoulder Touches from Push Up Position - x 5 ea

Athletic Bodybuilding - Movement Prep - In place

D

High Knee Pull to Reverse Lunge w/ Single Arm Overhead Reach x 5 each Quad Walk x 5 ea Heel and Toe x 5 ea Ankle Pull to Stomach x 5 ea Straddle Stance Good Morning x 10 Squats x 10 Alternating Worlds Greatest Stretch w/ Single Arm Reach x 5 ea

Athletic Bodybuilding - Extended Warm Up 1

E

Front Plank x 30 sec Side Elbow Hip Lift x 10 ea Lateral Squat x 10 ea

Prep

F

Front Rack Bar Prep w/ Bar

Elbow Turn Over x 5 Clean Grip Stretch x 5 each way in front Clean Grip Stretch x 5 each way in back RDL x 10 Front Squat x 10

G

Hang Power Clean from Power Position + Front Squat

5, _ , _ , _ , _ , _ , _ , _

H1

Goblet Squat

4 x 8 @ _ , _ , _ , MAX lb

H2

Dead Hang

3 x 0:30

I1

Walking Lunges

3 x 10

I2

KB Russian Twist

2 x 10

J1

Good Morning

2 x 12

J2

Lunge Stretch

1 x 0:30

K

Single Leg Isometric Calf Raise

1 x 0:30

Treadmill Intervals

L

If you have the space or turf then you can replace the treadmill intervals with actual shuttles. Your options are 1) 150 yd shuttle - down and back 3 times between 25 yds - goal is as fast as possible. Rest 90 sec between reps - 3 total reps today 2) 3x30 sec sprints on treadmill w/ 60 sec rest. If you max out the speed of the treadmill then you can start to increase the incline

Monday
Athletic Bodybuilding: 2019-11-12

Prep

A

Self Myofascial Release

Foam Roll - 10-20 rolls per major muscle group Find those areas that are bothering you from head to toe. Roll out these feet as well with a tennis or lacrosse ball

General Warm Up

B

Machine or movement of your choice 3-5 min to get your heart rate, breathing rate and body temperature up

Prep

C

Athletic Bodybuilding - Movement Prep 2

Neck - front / back, ear to shoulder, twist - x 5 ea Egyptian x 5 ea Single. Arm Circles - x 10 ea Torso Twists x 5 ea Hip Circles x 5 ea High Knee Pull x 5 ea Quad Walk x 5 ea Split Squat x 5 ea Lateral Squat x 5 ea Rotating Push Up x 5 ea

Prep

D

Plate Warm Up

w/ 2.5 or 5 lb plate in each hand Rear Raise, Lateral Raise, Front Raise, Curl to Press, OH Triceps Extensions, High External Rotation x 10 ea

E

Snatch Grip Push Press + OH Squat

2 x 5

F

Hang Power Snatch from Power Postion

5 x 5

G1

Bench Press

10, 5, 5, 3, 10, 10 @ 45, _ , _ , _ , MAX, MAX lb

G2

Facepulls

3 x 12

H1

TRX Row

3 x 8

H2

Single Arm Db Half Kneeling Overhead Press

2 x 12

I1

Barbell Bicep Curl

2 x 10

I2

OH Triceps Plank Extensions

2 x 8

Tabatas

J

Short and sweet - 4 min and you are done 8 rounds on the machine of your choice - assault bike, versaclimber, spin bike or rower work best 10 sec max effort 20 sec slow recovery repeat until done

Wednesday
Athletic Bodybuilding: 2019-11-14

Self Myofasciaal Release

A

Foam Roll - 10-20 rolls per major muscle group Find those areas that are bothering you from head to toe. Roll out these feet as well with a tennis or lacrosse ball

B

Jump Rope

1 x 200

Prep

C

Activation Circuit 1

1 time through Alternating Single Leg Lower - x 5 ea Glute Bridges x 5 w/ ISO2 at top Alternating Shoulder Touches from Push Up Position - x 5 ea

Athletic Bodybuilding - Movement Prep - In place

D

High Knee Pull to Reverse Lunge w/ Single Arm Overhead Reach x 5 each Quad Walk x 5 ea Heel and Toe x 5 ea Ankle Pull to Stomach x 5 ea Straddle Stance Good Morning x 10 Squats x 10 Alternating Worlds Greatest Stretch w/ Single Arm Reach x 5 ea

Athletic Bodybuilding - Extended Warm Up 2

E

Deadbug x 5 ea Squat and Press - take a 10-25 lb plate, sit into your squat as deep as possible. Stay tight, press straight out in front of you, hold for 2 sec and repeat for 5 reps

Plyometrics

F

Pogos - 2x10 - rest 30 sec between sets Broad Jump - 2x3 SR - single response. Land, reset and jump again - rest 30 sec between sets

G1

Trap Bar Deadlift

10, 5, 5, 5, 5, 5 @ 45, _ , _ , _ , _ , _ lb

G2

Overhead Plate Sit-Up

3 x 10

H1

90 Degree ISO2 Reverse Lunge

3 x 8

H2

Chest Stretch

2 x 0:20

I1

Physioball Leg Curl

2 x 10

I2

Push Up Plank

1 x 0:30

J

Reverse Hyperextension

1 x 20

K

1-mile Run

Thursday
Athletic Bodybuilding: 2019-11-15

Prep

A

Self Myofascial Release

Foam Roll - 10-20 rolls per major muscle group Find those areas that are bothering you from head to toe. Roll out these feet as well with a tennis or lacrosse ball

Prep

B

Athletic Bodybuilding - Movement Prep 2

Neck - front / back, ear to shoulder, twist - x 5 ea Egyptian x 5 ea Single. Arm Circles - x 10 ea Torso Twists x 5 ea Hip Circles x 5 ea High Knee Pull x 5 ea Quad Walk x 5 ea Split Squat x 5 ea Lateral Squat x 5 ea Rotating Push Up x 5 ea

Prep

C

Plate Warm Up

w/ 5 lb plate in each hand Rear Raise, Lateral Raise, Front Raise, Curl to Press, OH Triceps Extensions, High External Rotation x 10 ea

D

Push Press

5 x 5

E1

Pull-Up

8, 4, MAX, _

E2

Single Arm Db Bench Press

3 x 10

F1

Chest-Supported DB Row

3 x 10

F2

DB Lateral Raise

3 x 12

G1

Ab Wheel

2 x 8

G2

Hanging Knee Raise

2 x 8

Friday Arm Farm

H

1) Incline Db Curls - 3x10 2) Triceps Cable Pushdowns - 3x12 3) Db Farmers Walk - 3x40 yds

Aerobic Capacity

I

Help build the base and allow your self to recover better going into the weekend. Minimum 5 min but if you have time for more, please do so. Low intensity.

Coach
coach-avatar Hunter Schurrer, M.Ed., CSCS

Hunter is an S&C coach who oversees the training of SOF soldiers on a daily basis. He came from the collegiate world prior & is dedicated to the relentless pursuit of increasing his athletes capabilities. Hunter is CSCS with the NSCA, a Level 2 Coach with USAW, certified in Myokinematic Restoration from the Postural Restoration Institute & is certified in Blood Flow Restriction Rehabilitation.

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Working with TPS

At the end of the day The Performance Syndicate is for those who are willing to take ownership of their life. The ability to train is a gift and should be something to challenge and improve upon who we are. Don't sacrifice the gift, embrace it to help ensu

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FAQs
Who is this program for?
Anyone who still wants to move and train like an athlete, but look the part as well.
What if I miss a day?
With the easy to use app, you can go to whatever session you missed or ahead to make sure you don't miss out on a thing.
How much communication will I get with Coach Hunter?
As much as you choose. You can submit videos for analysis, talk on the message board or direct message Hunter individually.
What if I don't have all the equipment?
No worries. Communicate via the app and we can see what you can do with what you have to get the training response we want.
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Athletic Bodybuilding
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Athletic Bodybuilding
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Athletic Bodybuilding
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Athletic Bodybuilding