General Athletic Program

CA Performance Coaching

Coach
Cody Abrahams

The GENERAL ATHLETIC PROGRAM is for anyone looking to improve their performance and build relentless athleticism. It will use different methods that I have used that have been successful with athletes for years. Jumping, Plyometrics, Ballistic exercises, Strength & Hypertrophy are all things that will be present throughout the program. This is a program that will cover all bases!

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RELENTLESS ATHLETICISM
Training suited to any field, court or combat athlete that requires a high level of strength, power & coordination.
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ROBUSTNESS
Build resilience and the ability to endure the rigours of competition and training.
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Strength & Hypertrophy
Everyone wants to get strong and build muscle, this program will get you there without turning you into a bodybuilder.
Features
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Programming 4 days per week
4 lifting sessions spread across the week that will cover all bases
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
A coach who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
You will be pushed harder, know you better, and keep you going longer, all through an easy use app.
Equipment
Required
Barbell // Dumbbell // Squat Rack // Cable Machine // Bands
Recommended
Machines // Open Area
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

PREP

A

Bike 3min Reverse Lunge + Rotation x8ea DB Y Raise x8 x2

B1

Pogo Jump

3 x 20

B2

Approach Box Jump

3 x 4

C1

Front Squat

3 x 5

C2

Eccentric Sit Up

3 x 8

D1

Incline Bench Press

3 x 6

D2

Wide Grip Pull Ups

3 x 8

E

Band Assisted Nordic Curl

3 x 6 @ 8

Monday
Week 1 Day 2

PREP

A

Bike 3min Lunge + Arabesque x6ea Underhand Band Pull Aparts x15 x2

B

Seated Broad Jump

1 x 5:00

C1

Hang Power Clean

3 x 4

C2

Hang Clean High Pull

3 x 4

D1

Pendlay Row

3 x 8

D2

Dips

@ 7

E1

Prone Machine Hamstring Curl

3 x 10

E2

Copenhagen Hold

F

Hammer Curl

3 x 20

Wednesday
Week 1 Day 4

PREP

A

Bike 3min Deep Squat Jumps x10 SL Feet Elevated Hamstring Bridge x10 ea Yoga Push Up x8 x2

B1

Repeat Broad Jump

3 x 8

B2

Med Ball Slam

3 x 5

C1

Romanian Deadlift (RDL)

3 x 5

C2

Russian Twist

3 x 20

D1

DB Bench Press

3 x 8

D2

Half Kneeling Cable Row

3 x 12

E

Leg Extension

3 x 20

Thursday
Week 1 Day 5

PREP

A

Bike 3min Kick Stand RDL (SLOW)x6ea Push Up Rotation x5ea x2

B1

Depth Plyo Push-Up

3 x 5

B2

Skater Bounds w/ Med ball

3 x 12

C1

Seated DB Press

3 x 6

C2

Rear Delt Flyes

3 x 10

D1

GHD Hip Extension

3 x 12

D2

Sprinter Calf Raise

3 x 20 @ 8

E

Dumbbell Skull Crusher

3 x 20

Coach
coach-avatar Cody Abrahams

Cody possesses comprehensive knowledge for improving athletic performance. With his experience working in semi professional Rugby over the past 3 years, Cody provides extensive knowledge in creating robust athletes that can endure the rigours of their sports.

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STOP MISSING OUT ON GOOD TRAINING!

Follow a tailored athletic development program to take you to the next level

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FAQs
Who is this program for?
Anyone how wants to increase their athletic potential
How experienced do I have to be to do this program?
A basic level of experience is needed. All advanced exercises have alternative options if you don't confident
The Proof
verified-athlete-avatar Adam Arias

Combat Sport

Verified Athlete

"This program helped me get strong a explosive during my fight camps and has kept me healthy during my training"

verified-athlete-avatar Jamie Craig

Soccer

Verified Athlete

"I have previously struggled to get through a full soccer season due to injuries. This program has helped me perform this season and reduced the risk of injury. Love it!"

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General Athletic Program
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General Athletic Program
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General Athletic Program
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General Athletic Program