Athletic Physical Preparation

Coach Roman

Multi-sport, Combat Sports, Strength & Conditioning

Coach

Roman Barbieri

Join a Team of Focused Athletes with Athletic Goals Outside the Gym.

Improve a number of Athletic Qualities including: Strength, Power, Mobility, Conditioning & Hypertrophy.

While leaving you ready to perform outside the gym on a regular basis.

Train like an athlete not a bodybuilder!

This program takes a full body approach focused toward time efficiency & maximizing performance. Hit Regular PRs while becoming more athletic outside the gym - all for the cost of one gym class per month.

$40 / mo

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Regular PRs

Hit regular PRs in different movements which will transfer to your performance outside the gym!

A Holistic Full Body Approach

Improve in all areas of athletic performance in one program: Strength, Hypertrophy, Power, Mobility & Conditioning. Every session incorporates these pieces and the full body so even if you're unable to make all the sessions each week you can still progress in all areas!

Improve your Performance Outside the Gym

Feel more athletic and better in your everyday life and when competing in sports. Many programs become too focused on performance inside the gym to the point they sacrifice success outside of it. This program doesn't!

Join a Focused Team

We all push each other to perform better!

Features

Access to your coaches

Coaches who will provide the feedback you need to grow

Programming 5 days per week

Improve athletically following a program which is accessible for All Levels using RPE

Exercise Video Guidance

Instructional videos to teach you new moves & improve your form.

Committed Teammates

A focused community that will keep you pushing to improve.

Via TrainHeroic App

Perform better in & outside the gym. Feel more athletic and get an edge in your sports.

Equipment

Recommended

Dumbell, Kettlebell, Barbell, Cardio Machine

Sample Week

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

Monday

Full Body Strength

Cardio

1 x 5:00 @ 5

Spinal Rotation Flow

1 x 2 @ 6

Isometric Lunge Hold

@ 7

Seated Row

3 x 12 @ 9

DB Toe Elevated RDL

3 x 14 @ 7

Deadlift

3 x 5 @ 9

Alternating Z Press

3 x 14 @ 7

DB Tricep Extension

1 x MAX @ 50 %

Squat Jump

@ MAX

Tuesday

Power & Upper Endurance

POWER

Medball Power Circuit

3 Sets | 2-3 Min Rest MB Slam x8 MB Thruster x8 MB Chest Throw x8 Broad Jump x4

ENDURANCE

Upper Endurance Circuit

40s On | 20s Off - 3 Sets with 1 Min Rest Dead Hang DB Front Raise DB Farmers Walk DB Bicep Curl

Wednesday

Sprints & Core

Cardio

1 x 5:00 @ 6

Pogo Jump

2 x 10 @ 7

Garhammer Raise

2 x 10

Copenhagen Plank

@ 8

Timed Sprints

2 x 5 @ MAX

Push-Up

2 x MAX @ 10

Thursday

Zone 2 Cardio

Cardio

1 x 40:00 @ 7

Friday

Aerobic Conditioning & Strength

Cardio

2 x 4:03 @ 8

Weighted Pull Ups

3 x 1

Goblet Squat

3 x 14 @ 7

DB Thruster

3 x 8 @ 9

DB Chest Fly

3 x 14 @ 7

DB Bicep Curls

2 x MAX @ 50 %

Coach

More from Coach Roman

Roman Barbieri

I have competed in MMA, Powerlifting, Muay Thai, Functional Fitness, Boxing, BJJ & Kickboxing. I have improved athletes physical preparation in these disciplines using a wide range of techniques including Traditional Strength Training, FRC Mobility, Gymnastics, PRI Breathwork, HIIT, Aerobic & Anaerobic Conditioning and Calisthenics.

FAQs

Can I really improve all these qualities together?

Yes absolutely! My background in Functional Fitness & MMA showed me how much progress you can make in these qualities together and how they work together. For example being strong is great but it needs to be underpinned by good mobility & cardio or you can't use it outside the gym!

Can I Bulk or Cut while on this program?

You can bulk or cut while completing these sessions and this is all going to be based on your nutrition! As with the program it's important to take a balanced approach to either; however if you need to aggressively bulk/cut you still can. Just be aware this might affect performance at the extremes.

Is this program suitable for All Levels?

All Sessions use a 1-10 RPE scale (Rate your level of effort out of 10). This makes it suitable for all levels & means you can still complete sessions no matter how you feel from other activity. In addition all exercises can be pro or regressed if necessary!

How does my level of fatigue & outside life affect the Program?

Every session uses an RPE 1-10 scale so it is dependent on how you feel that day. On your good days you can push harder and on bad days you can still get a beneficial session toward your goals! For example on Monday your RPE 8 Squat might be 100kg and on Friday after a hard week it's 85kg.

Join Your Virtual Gym

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

Athletic Physical Preparation

Athletic Physical Preparation

Athletic Physical Preparation

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Athletic Physical Preparation

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