Athletic Freak

Momentum Training LLC

Coach

Sophia Opatz

Athletic Freak is a Strength and Conditioning program for anyone that wants to maximize their athletic potential. As humans we are all athletes and have the ability to express ourselves in a multitude of ways physically whether it's for recreational activities or competitive endeavors. This program is here to level-up your performance in conventional and unconventional ways to prepare you for any physical demand you might encounter.

Athletic Freak will have you feeling athletic, explosive, hitting PR's and, of course, getting some nice pumps in as well. We utilize plyometrics, isometrics, resistance training, mobility training as well as speed and conditioning work. The program has 4 training days a week. What we accomplish in that time is more than enough to create the adaptations we want while leaving you time on the off days for recovery, enjoyment, recreation or sports.

$30 / mo

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Become A Better Mover

Athletic Freak is designed to build resilient and robust movers. This program will have you feeling confident in any physical endeavor life throws your way whether its a sport or you just helping your buddy carry a couch to their apartment- you'll feel confident in your body's ability to handle any task at hand.

Community & Support

Through the TrainHeroic app you get access to our Athletic Freak Community- a supportive chat where we can share our wins, ask questions and get support from other Athletic Freaks. Along with this, you get support from your coach, feedback on form, progress-tracking technology, answers to your questions and ways to progress and regress exercises based on your ability level.

Features

Access to your coaches and progress-tracking

Coaches who will hold you accountable and provide you with feedback along with progress-tracking technology to help you achieve your goals.

Programming 5 days per week

Strength, Speed, Power, Hypertrophy, Mobility and Conditioning to bring out the Athletic Freak that you are.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Committed Teammates

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

Delivered through TrainHeroic

Sweating over a lifeless Excel spreadsheet is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Cable Machines

Recommended

Treadmill / Track / Field

Sample Week

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

Sunday

LOWER BUILD (Push)

Hip CARs

2 x 10

Forward/Backward Pogos

2 x 10

Copenhagen Dips

2 x 6 @ 8

Front Squat

4 x 5

Barbell Bulgarian Split Squats

3 x 12 @ 8

Standing Calf Raise Machine

3 x 8 @ 9

Sissy Squats

3 x 8

Sled Push

3 x 20 @ 7

Cardio

1 x 10:00 @ 7

Monday

UPPER BUILD (Push)

Cardio

1 x 3:00 @ 6

Forward/Backward Bear Crawl

2 x 10

Wall Ball Split Stance Overhead Rotational Slam

2 x 4

Plyometric Push-Up

2 x 5

Pause Push Press

4 x 4

Barbell Bench Press

4 x 4

Half-Kneeling Single Arm Dumbbell Shoulder Press

3 x 6 @ 7

Push Ups

@ 10

Cable Tricep Pushdown

3 x 8 @ 9

Tuesday

FIELD DAY

Walking Single Leg RDL

2 x 12

Standing Leg Swings (side to side)

2 x 10

Standing Leg Swings (front to back)

2 x 10

Double-Leg Speed Line-Hops (Side to Side)

2 x 10

Lateral Push-Off

2 x 10

Straight Leg Sprint

2 x 10

Sprinter Lunge Switches + Jump

2 x 4

Bounds

3 x 8

S-Curve Sprint

3 x 20

Back to Stomach to Sprint

4 x 1

Bronco Test

Wednesday

LOWER BUILD (Pull)

Cardio

1 x 5:00 @ 6

Wall Supported Band Hip Flexor Lifts

2 x 10

Alternating Split Stance Pogo Jumps

2 x 10

Wall Ball Skaters

2 x 10

Low Block Power Clean

4, 3, 2, 2

Deficit Deadlift

4 x 5

Band-Assisted Nordic Curls

3 x 6

Garhammer Raise

2 x 8 @ 8

Wide Front Split Stance Hold

1 x 45

Thursday

UPPER BUILD (Pull)

Prone Shoulder CARs

2 x 6

Squat T-Spine Rotation

2 x 10

Scapula Depressions

2 x 5

Lateral Bear Crawl

2 x 10

Chin-Up

3 x 8 @ 8

Seated Cable High Row

3 x 8 @ 8

Dumbbell Side Bend Drop-Catch

3 x 8 @ 8

Cable Reverse Fly

3 x 8 @ 9

Spider Curls

3 x 8 @ 9

Toes to Bar

3 x 10

Cardio EMOM (every minute on the minute)

1 x 10:00

Coach

More from Momentum Training LLC

Sophia Opatz

Sophia has played a multitude of sports all her life. She played collegiate rugby, currently plays for a Women's League and climbs regularly. Sophia has been working in the fitness industry for over 10 years and graduated in 2019 with a Bachelor's of Science in Athletic Training. She has worked with a wide range of clients and ability levels from athletes to general population.

Bring Out Your Athletic Freak

Take the guesswork out of training, become a better mover and athlete, join a community of Athletic Freaks that will push you and hold you accountable every step of the way.

Start My 7-Day Free Trial

FAQs

Who is this program for?

This program is for anyone that wants to improve their athleticism and become a well-rounded mover. Everything is scalable to ability level.

How many days per week of training does the program have?

4 training days a week. What we accomplish in that time is more than enough to tick off all the boxes to create the adaptations we want while leaving you time on the off days for recovery, enjoyment, recreation or sports.

What if I have questions or need help with form?

We have an Athletic Freak Community chat where all the athletes can collaborate, share videos, wins and ask questions. Your coach is also available to correct form or answer any questions via direct message through the app.

The Proof

Isa C.

Momentum Training Athlete

Verified Athlete

"Since working with Sophia I feel stronger, healthier and I surprise myself all the time with how capable I am. Soph's program takes out any of the guess work of going to the gym, she is incredibly knowledgeable and the work outs are well-rounded."

Mike C.

Momentum Training Athlete

Verified Athlete

"Sophia knows how to build programs that push you to your limitations without exceeding and keeping you safe"

Renee G.

Phoenix Women's Rugby Player

Verified Athlete

"I joined Sophia's program as a supplement to our practices to prepare for our season. The program really affected my fitness on the pitch. With workouts that incorporated play, often I didn't realize how impactful they were in the moment because of how fun they were. The extra power was apparent."

Gracie C.

Tennis Player

Verified Athlete

"Since working with Sophia I've become a more well-rounded athlete. I have a better understanding of form and my strength and mobility has improved. Definitely worth the investment!"

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

Athletic Freak