Corax Strength and Performance

Field Sports, Football , Gaelic Football, Soccer, Lacrosse
Coach
Jacob Lembke

Custom developed training and coaching will be exactly what you need to take your game to the next level. 

For this specific group we are combining years of knowledge and hands on experience in both a variety of field sports and performance training from those who have successfully made the transition from Grade School to High School to the D1 College level.

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Developed by Athletes
We have actually been there and done it enough to understand what your needs really are and how to fill them.
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Tried and Tested
All of the training and techniques utilized in this program are curated to make you a better on game day. From speed to agility and even the strength to fight off a defender.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Custom programming to get you what you need to succeed.
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Detailed, expert instruction
Coaches who have actually played the game and come out on top.
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Training programs for this team are developed for a specific athlete in a standard gym setting. Equipment needs will vary by individual and by the month but should all be found in your typical gym.
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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

Warm Up

A

2x25 ea Squat Deficit Calf Raise Mini Band Abduction

B1

Safety Bar Squat

5 x 10

B2

Calf Raise

3 x 12

C1

Goblet Squat

3 x 12

C2

Ham Curl

3 x 12

C3

Waiter's Walk

3 x 20

Speed/Agility

D

Max Effort TF Run

3 attempts record Top Speed

Monday
Week 1 Day 2

Warm Up

A

2x25 DB Bench Lat Raise Tri Extension

B1

DB Bench Press

5 x 10

B2

TRX Face Pull

3 x 12

C1

Banded Fly

3 x 12

C2

Banded Tricep Pushdown

3 x 12

C3

Front Rack Carry

3 x 20

D

Worlds Greatest

1 x 5

Conditioning

E

4 Cone Drill

10 timed reps.

Tuesday
Week 1 Day 3

A

Rest

1 x 30:00

Wednesday
Week 1 Day 4

Warm Up

A

2x25 RDL Ham Curl Mini Band

B1

Barbell RDL

5 x 10

B2

Ham Curl

3 x 10

C1

DB Good Morning

3 x 12

C2

Single Leg Banded Hamstring Curl

3 x 12

C3

Palof Press

3 x 30

D

Couch Stretch (Hip Flexors)

1 x 0:20

Thursday
Week 1 Day 5

Warm Up

A

2x25 TRX Row TRW T,Y,I, x8ea Dead Bug x10ea

B1

Pull-Up

5 x 10

B2

TRX Face Pull

3 x 10

C1

SA Standing DB Press

3 x 12

C2

1-Arm DB Row

3 x 12

C3

Suitcase Carry

3 x 20

D

Conditioning Options

1 x 20:00

Join Your Virtual Gym

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

Corax - Field Sports
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Corax - Field Sports
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Corax - Field Sports
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Corax - Field Sports