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Athletic Clubhouse Strength & Conditioning

Athletic Clubhouse

General Fitness

Coach

Trevor Chaput

LIMITED TIME OFFER! FROM $130 TO $99!!!

Developed using the same successful principles I apply to elite high school and college athletes. Athletic Clubhouse offers a transformational training experience where you can improve strength, power, speed, mobility, and so much more.

Athletic Clubhouse Strength & Conditioning Program consists of 6 training days per week with the option to...

-Choose the amount of days you would like to workout.
-Switch the days of each workout that fit your schedule.

Some things you can expect: Traditional lifts to improve strength, accessory movements to build muscle, sprints to improve speed and acceleration, plyometrics to increase power, isometrics and mobility to fill in the gaps and stay healthy.

Train like an athlete by clicking below!

$99 / mo

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Features

Programming 6 days per week

An ongoing online training program that is flexible and adaptable. With 6 days of training available per week with the option to reduce your volume.

Detailed, Expert Instruction

Beyond the sets and reps you will get all the details you need to dominate each session.

Committed Teammates

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

Delivered Through TrainHeroic

Partnered with the best tech in training so you get an online training experience that works as hard as you do.

Equipment

Required

Gym access with barbells and dumbbells // Access to a public

Sample Week

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

Sunday

Upper Body - 1

Strength/Power

Upper Body Circuit

4 Rounds Push ups - 10 reps (Bodyweight) DB Bicep Curls - 8 reps (15-40lbs) DB Tricep Extension - 10 reps (10-35lbs) Single Arm DB Bent Over Row (20-60lbs)

Upper Body Circuit

3 rounds DB Chest Fly - 8 reps (10-30lbs) Cable or RB Bicep Curls - 10 reps (5-30lbs) - Stand facing away from the cable machine or anchor. Have the anchor at its lowest point. Grab handles or bands, make sure arms are stretched back at the starting point. Curl hands up to shoulders. Cable or RB Tricep Push Down - 10 reps (15-50lbs) Cable or RB Lat Pull Down - 8 reps (40-140lbs)

Monday

Athletic Conditioning

Circuit

Circuit 1 - 40 sec work / 20 sec rest - 2 sets per exercise - 2 laps through the circuit 1. Jump Squats 2. Plyo Push Ups 3. Arms OH High Knees 4. OH to Chest Press Jack 5. Sprinter Crunches 6. Leg Lifts Finisher Circuit Sprint Intervals - 70% Effort 20 sec sprint / 40 sec rest - 6 sets through

Tuesday

Full Body Strength - 1

Calf Raise

3 x 10

Barbell Staggered Deadlift

3 x 8

DB Bench Press

3 x 10

Pendlay Row

3 x 8

DB Bulgarian Split Squat

3 x 8

Deficit Push Up

3 x 10

Wednesday

Core/Mobility - 1

Kneeling Lateral Leg Raise

3 x 6

Lying Around The World Leg Swing

3 x 6

Leg Lifts

Toe Touches

3 x 20

V-Ups

Fire Hydrant

2 x 10

Cossack Squat Stretch

2 x 10

Thursday

Sprint Day - 1

Circuit

Warm up: Complete 3 sets of each exercise Air Squats - 20 reps High Knees - 20 sec Walkout Burpees - 4 reps Skater Hops - 16 reps (8 each side) Circuit: Complete 3 sets for each station. 1. 20 meter sprint - 6 times 2. A. Lateral sprint - 20 times (10 each side) B. Sprinters crunches - 20 reps (10 each side) 3. A. High Pogos - 20 reps B. Single side skater hops - 10 reps (each side)

Saturday

Lower Body - Strength & Power / Week 1

DB Squat to OH Press

4 x 10

Jump Squat

3 x 20

Barbell Staggered Deadlift

2 x 8

1/2 Kneeling to Stand Lunge Stomp

2 x 8

DB Lateral Lunge

3 x 10