Compete

Holistic Performance, LLC

Strength & Conditioning, Mobility, Plyometrics
Coach
Connor John Drohan, MS, CSCS

COMPETE was developed from a decade of experience within the outpatient physical therapy and corporate wellness industries to give YOU access to the same type of training that has been used to consistently get unbelievable results with our one-on-one clients.

When you join and become a member of the team, you'll get access to a group of athletes that train just as hard as you do, and a coaching staff, led by yours truly, that will push you to reach your goals.

We'll show you what to do and how to do it too.

You'll get new training sessions everyday, designed to get you the best results, using the most effective and efficient methods of training.

With a customizable training schedule that has proven to be effective for members committed to training between 1-7 days per week, we've got you covered.

The days of you wandering the gym unsure about how to reach your goals are gone.

SMASH the link below to get immediate access to the training, all delivered through our brand new app!

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Develop Superior Mobility And Strength
This process isn't easy, but it's efficient. We've done the hard work, putting together thoughtful programming that leverages the proven principles of strength and conditioning, yielding consistent results. Our commitment to you, is that if you give 120% percent and adopt the mindset of getting 0.1% better each session, you'll develop superior mobility and strength you've never imagined.
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Have A Holistic Action Plan
We believe in the power of meticulous coaching and accountability. Rather than wandering the gym unsure of what to do or how to do it, lean on our coaching staff and your new teammates at COMPETE, that will help show you the exact path to become the strongest, holistic version of yourself!
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Convert Weaknesses Into Strengths
Structural imbalances and lack of strength can spell disaster for anyone on their fitness journey. Injuries, pain and failure can plague them if this is the case. In COMPETE, we’re hammering away these weaknesses, so you can step into your training with vigor and tenacity.
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Join The Team At Any Time
We’re training with or without you. However, you can hop in at any time and start training with the hardest workers in the room whenever you’re ready.
Features
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Access to your coaches
Our coaching staff is creating each week of training in real-time, answering questions on the message boards, and we're here to give you a spot.
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Detailed, expert instruction
Beyond just sets and reps, we'll give you all the details and instructions you need to execute the training each day.
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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
We've partnered with the best tech in training so you have real-time access to your training, your progress, your teammates, and your coaching staff.
Equipment
Required
Programming can be customized for any equipment available
Recommended
Conventional Gym Access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body Push/Pull

A1

Couch Stretch

1 x 30

A2

Banded Monster Walks

1 x 30

B1

Front Squats to Box

6, 8, 10

B2

Trap Bar Deadlifts (Lower Pull)

6, 8, 10

C1

Single Leg Hip Thrust (Lower Pull)

3 x 12

C2

Dumbbell Lateral Lunges

3 x 12

D1

Bird Dogs

3 x 12

D2

Seated Rotational Slam Ball Tosses

3 x 12

E

World's Greatest Stretch (Mobility)

1 x 3

Monday
Corrective Exercises/Mobility

A1

Incline Pigeon Stretch

1 x 30

A2

Couch Stretch

1 x 30

B1

Quadruped Thoracic Rotation

1 x 12

B2

Cat and Camel

1 x 12

B3

Prone Scorpion (Hips)

1 x 12

B4

Prone Swimmers

1 x 12

C1

Banded Hip Abduction

1 x 12

C2

Banded Hip Extension

1 x 12

C3

Banded Diagonal Pull Aparts

1 x 12

C4

Banded Around The World

1 x 12

Tuesday
Upper Body Vertical Push/Horizontal Pull

A1

Foam Roll Thoracic Extension

1 x 30

A2

Banded Shoulder Disclocations

1 x 30

B1

Dumbbell Z Press

6, 8, 10

B2

Single Arm Half Kneeling Cable Row with Thoracic Rotation

6, 8, 10

C1

Cable Face Pulls

3 x 12

C2

Chest Supported ITY's

3 x 12

D1

Sea Turtles

3 x 12

D2

Knee Tuck Jumps

3 x 12

E

World's Greatest Stretch (Mobility)

1 x 3

Wednesday
Incline Sprint Intervals

A1

Incline Pigeon Stretch

1 x 30

A2

Couch Stretch

1 x 30

A3

Banded Monster Walks

1 x 30

B

Incline Sprint Intervals

C

World's Greatest Stretch (Mobility)

1 x 3

Thursday
Lower Body Pull/Push

A1

Incline Pigeon Stretch

1 x 30

A2

Banded Lateral Steps

1 x 30

B1

Dumbbell Rear Foot Elevated Split Squat

6, 8, 10

B2

Barbell Romanian Deadlift

6, 8, 10

C1

Physioball Leg Curls

3 x 12

C2

Dumbbell Single Leg Box Squat

3 x 12

D1

Cable Reverse Squats

3 x 12

D2

Tall Kneeling Slam Ball Toss Soccer Throws

3 x 12

E

World's Greatest Stretch (Mobility)

1 x 3

Friday
Steps

A

Steps

Saturday
Upper Body Horizontal Push/Vertical Pull

A1

Foam Roll Thoracic Spine Extension

1 x 30

A2

Banded External Rotation

1 x 30

B1

Incline Dumbbell Press

6, 8, 10

B2

Weighted Chin-Up (Upper Pull)

6, 8, 10

C1

Suspension Trainer Rows

3 x 12

C2

Suspension Trainer Y's

3 x 12

D1

Staggered Stance Rotational Slam Ball Toss

3 x 12

D2

A-Skips

3 x 12

E

World's Greatest Stretch (Mobility)

1 x 3

Coach
coach-avatar Connor John Drohan, MS, CSCS

The founding father of Holistic Performance, Connor John Drohan, is on a mission to become the strongest, holistic version of himself; spiritually, mentally, physically and emotionally, while illuminating the path for others who are seeking to become the strongest, holistic version of themselves.

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Why COMPETE?

COMPETE is more than just strength training. COMPETE is the difference between who you are and who you want to be. A moment of pain, may bring you a lifetime of glory. COMPETE to become the strongest holistic version of yourself and SMASH that link below.

Start My 7-Day Free Trial
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FAQs
What is COMPETE?
COMPETE is Connor Drohan's first and ONLY ongoing monthly membership training platform featuring brand new innovative, effective and progressive programming each and every week. All programming through COMPETE is delivered through the TrainHeroic app so you can track your progress.
What equipment do I need for COMPETE?
COMPETE utilizes basic equipment (no specialty machines, chains or setups) but can also be customized to utilize whatever equipment you have at your disposal. It’s recommended that you have a barbell, dumbbells, bands, a rack and medicine ball as a minimum for equipment.
Is there coaching support in COMPETE?
Yes! Every COMPETE Member gets exclusive access to the in-app message boards to ask questions, drop videos and interact with other members. Everything will be covered and coached right inside of the app.
How many days per week and how long are the workouts?
Every COMPETE programming week will be laid out with 7 potential training days. BUT, based on your schedule and goals, you can customize the number of days YOU train per week anywhere from 1-7 days per week. Each COMPETE workout is approximately 60-minutes. Get in, get efficient results and get out.
How is COMPETE programming delivered each week?
Your COMPETE programming will be delivered each and every week directly to your profile on the app. You'll get push notifications as reminders of the new week ahead. With training days, coaching notes and video demos, you’ll know exactly what's coming so you can focus on training for RESULTS.
How does the COMPETE membership work?
Click the “sign up” button above and choose your membership option (either monthly or annually). From there, you will get immediate access to your account on TrainHeroic, complete with the week's training, message boards and movement demos.
Can I cancel my COMPETE membership at any time?
Of course! You can cancel your membership at any time, all from within the app, and with no questions asked.
Join Your Virtual Gym

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

Compete
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