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CBTS

Calum Butterworth Training Systems

Lacrosse, Hockey, Volleyball, Basketball, Rowing, Golf, Rugby, Field Sports, Soccer
Coach
Calum Butterworth

This program is for the former athlete looking to train hard without being bored to death by cookie cutter training from someone who hasn't played a sport since the 8th grade. This program is 3x/week and is designed to allow you to add in your own runs, sports, or any other activity. Each workout you you will find a mix of plyometrics and hard strength training where you will never repeat the same workout for more than 2 weeks in a row. The goal is to keep things fresh so training can be fun and you can get back to feeling athletic. Impress strangers at the gym and become anti-NARP (non-athletic, regular person).

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Be anti-NARP
Return to when you were athletic so you can embarrassing everyone else in your Rec league and impress strangers in the gym
Features
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Access to your coaches
Access to coach for form checks and modifications as needed
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Programming 3 days per week
Hard plyometric and strength training 3x/week. Designed to allow you to continue improving your athleticism while continuing other athletic endevours.
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Excellent app integration to make sure the exercise is the hardest part of your training
Equipment
Required
Barbell // Dumbell Set // Power Rack
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Day 1

A1

Repeat Tuck Jump

3 x 5

A2

FWD-BWD Deep Squat Bunny Hops

3 x 8

B

1.5 Front Squat

4 x 6

C1

Barbell Bench Press

5, 5, 5, 10

C2

MB Chest Pass

4 x 8

D1

LM SL RDL

3 x 8

D2

DB Tripod Row

3 x 10

Wednesday
Day 2

A

Sled Sprint

6 x 1

B

Hang Power Clean + Push Press

5, 5, 4, 3

C

BB Snatch Grip RDL

4 x 8

D1

Deficit Push-Up

3 x 10

D2

Short Stance DB Split Squat

3 x 8

E1

DB Spider Curl

3 x 10

E2

Cable Overhead Tricep Extension

3 x 10

Friday
Day 3

A

Box Drop to Broad Jump

3 x 4

B

Repeat SL Vertical Hops

3 x 5

C

Barbell Back Squat

5, 8, 8

D1

Incline DB Bench Press

6, 8, 10

D2

DB Split Position Pendlay Row

3 x 8

E1

Pull-Up

3 x 5

E2

Nordic Hamstring ISO Hold

3 x 4 @ 0:05

Coach
coach-avatar Calum Butterworth

Calum has been a collegiate and private S&C coach for nearly 10 years, working with hundreds of athletes ranging from youth to olympians

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CBTS
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CBTS
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CBTS
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