PERFORMANCE TEAM

Dieterich's Advanced Performance

Strength & Conditioning, Olympic Lifting, Powerlifting, Gymnastics, Functional Fitness
Coach
Dade Dieterich

This is a daily program created and tested by Coach Dade and the DAP Demo Team at Ragin Fitness Co.

From the basics of Gymnastics to the advanced techniques of Powerlifting, Weightlifting, and CrossFit. this program was designed to create machine-like humans building both mental and physical capacities through the basics of Strength and Conditioning.

This program includes Armor Building segments to aid in injury prevention and promote a healthy approach to training to keep athletes resilient and always improving.

Aside from Strength, Weightlifting, CrossFit, and Armor Building, this program also includes Regeneration days to keep athletes safe which focuses on soft tissue work like foam rolling and deep mobility training as well as General Conditioning workouts for athletes who need lower intensity training.

The catch: workouts are released the night before with the intentions of creating an athlete that is prepared for any situation.

Features
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Access to your coaches
Expert coaches who carry out their own programs daily and provide the feedback you need to grow and make due with time and life constraints.
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Programming 5 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A faith driven community that will hold you accountable and make sure that your hard work does not go unnoticed.
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Squat / Bench / Pull Up Rig // Dumbbells // Kettlebells // Concept 2 Bike Erg // Concept 2 Ski Erg // Concept 2 Row Erg // Barbell // Strength Bands // Plyometric Box (20/24/30)
Recommended
Rogue Echo Bike // Assault Bike // Assault Runner // Gymnastics Rings // TRX Suspension System // Sand Bags // 15-25ft Rope // Parallettes // Dip Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Weightlifting

A

Clean + Split Jerk + BTN Split Jerk

10 x 3 @ 70, 75, 77, 80, 83, 85, 85, 87, 87, 87 %

Monday
Strength

A

Clean Grip Deadlift

4 x 6

Monday
CrossFit

Conditioning

A

RMU Progression

Ring Progression 1 Alternating EMOM for 9:00 - 20-45s Top of Ring Iso (low ring) - 20-45s Bottom of Ring Iso (low ring) - 20-45s false grip hold (low rings)//30s false grip dead hang (hi ring) Ring Progression 2 Alternating EMOM for 9:00 -6-10 false grip ring rows (low ring) -6-10 ring dips (low ring) -6-10 ring kips with towel between toes (hi ring) Ring Progression 3 Alternating EMOM for 9:00 -3-5 V Pulls (hi ring) -3-5 kips + kick with towel (hi ring) -3-5 transitions (low ring) Ring Progression 4 Alternating EMOM for 9:00 -3-5 strict transitions (hi ring) -3-5 kip + kick + punch (hi ring) -6-8 wtd dips (low rings)

Conditioning

B

Mayhem - Spades

10 Rounds -200m Run -3 Bar Muscle Ups Target time: sub 12 minutes Time cap: 15 minutes Scaled: Box Jumping Muscle Ups RX: Bar Muscle Ups RX+: Ring Muscle Ups or 5 Bar Muscle Ups

Monday
Conditioning

Conditioning

A

Echo Bike Intervals (3:00 x 8)

Every 3:00 for 24:00 -cal echo bike Level 1: 20/16 Level 2: 25/20 Level 3: 30/24

B

Echo Bike

Tuesday
CrossFit

Conditioning

A

Funsies

Alternating EMOM for 42:00 1) Crossover Single Unders (Double Unders) 2) Handstand Push-Up 3-4) Cal Row 5) Sand Bag Cleans + 50ft Bear Hug Carry (150/100) 6) Rest Level 1: 24 CSU (50 double unders or 75 single unders), 8, 20/16, 3 Level 2: 32 CSU (60 double unders), 10, 24/20, 4 Level 3: 36 CSU (75 double unders), 12, 30/25, 5 Sand Bag must clean shoulder, whether you throw it over or you stand up tall and show control.

Tuesday
Armor Building

A

Hip Thrust

4 x 8

B

Eccentric Nordic Curl (nordstick) + Push Up Assisted Concentric

3 x 6

C

Single Leg Floating Heel Raise

3 x 30

Tuesday
Bench + Pendlay

A

Bench Press

8 x 3

B

Pendlay Row

4 x 8

Wednesday
Weightlifting

Conditioning

A

Snatch Activation

10 reps each -Wrist curls -Shrugs -Strict high pulls -Goodmornings -Trunk Twists -Side Bends -BTN Strict Press

Conditioning

B

Power Snatch Primer

Snatch Primer 5 reps each -Weighted Ankle Rock in Deep Squat -Sots Press (seated) -ATK Hang Muscle Snatch -Snatch Power Jerk -Snatch Deadlift -3 Pos Power Snatch

C

Halt Power Snatch

10 x 2 @ 65, 68, 70, 75, 77, 79, 80, _ , _ , _ %

D

Overhead Squat

8, 6, 4, 4, 4

Wednesday
CrossFit

Conditioning

A

Mayhem - Michelangelo

10 min AMRAP 20 GHD Sit Ups (Or V-Ups) 20 Box Jump (24/20) 20 Kettlebell Swings (53/35) -rest 5:00- 5 min AMRAP 10 GHD Sit Ups (Or V-Ups) 10 Box Jump (24/20) 10 Kettlebell Swings (53/35) Target number of Rounds each set: Set 1: 4+ rounds Set 2: 3+ rounds

Wednesday
Armor Building

Conditioning

A

Gymnastics Core

Alternating EMOM for 12:00 1. 6-8 Hanging Hollows with box 2. 20 Parallette Alternating Leg Raise (point those toes) 3.12 Parellette Dip Transition to Pushup (6/6) 4. rest

B

Lat Pullover

4 x 12

C

Cossack Squat

3 x 16

Thursday
Regeneration

A

Bike Erg

1 x 25:00

B

SkiErg

1 x 15:00

Recovery

C

Mobility and Soft Tissue

Mobility and Soft Tissue *hold each position for 30-45s -band distracted Lizard Pose (work internal and external rotation while in stretch) -Lacrosse ball glute smash -band distracted 5 groin rocks into static -barbell groin smash -band distracted Staggered hamstring with floss -hamstring bb roll and floss -band distracted hip flexor -piriformis smash -Pigeon -IT band/quad smash and floss -band distracted 5 frog rocks into static -QL smash -sleepers stretch + internal/external rotation -rear delt/trap smash *Choose some exercises from above for muscles that need a bit of extra care today.

Thursday
Strength

A

Overhead Press

3, 3, 3, 6, 6, 8, 8

B

Pull-Up

3 x 8

C

Band Assisted Pull-Up

Thursday
CrossFit

Conditioning

A

Handstand Progression 2

Handstand Progression 2 Level 1 3 sets - Wall Walk Halfway Up - 10 Shoulder Taps - Wall Walk Down Rest 1:00 b/t sets Level 2 3 sets - Wall Walk Up - 10 Shoulder Taps - Wall Walk Down Rest 1:00 b/t sets Level 3 3 sets - Wall Walk Up - 10 Alternating Side Steps - Wall Walk Down Rest 1:00 b/t sets I want shoelaces on the wall in a planche like position. Emphasize pushing the floor away through the serratus and pulling the rib cage down while flexing those calves and quads to keep the hollow position. Stomach should never touch the wall. After your sets: 3:00 to find a max: Level 1: Halfway up the wall hollow body plank Level 2: Wall Assisted Handstand Hold Level 3: Freestanding Handstand Hold within a 3x3ft box (set some cones)

Friday
CrossFit

Conditioning

A

Karen

For Time: Wall-ball 150 shots

Conditioning

B

Pineapple Dreams

16 min AMRAP -14 Alternating Hang Dumbbell Clean and Jerk -12 Box Jump Over (30/24) -10 Toes to Bar Level 1: 50/35 Level 2: 70/50 Level 3: 90/70

Conditioning

C

ReWOD

Revisit any WODs you may have missed or want to retest from following weeks.

Friday
Strength

A

Back Squat

5 x 5

Friday
Armor Building

A

EZ Bar Preacher Curl

4 x 12

B

GHD Hip Extension Iso + Cuban Press

3 x 10

C

Band Tricep Pressdown

Coach
coach-avatar Dade Dieterich

B.S., CSCS, CF-L1 | Coach Dade's passion for fitness and athletic development has led him to work with youth, college, and pro athletes as well as those with special needs.

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FAQs
Do I have to be a CrossFitter to follow your program?
No way! First and foremost, CrossFit is for anyone and can be scaled according to your skill and fitness level. With multiple sessions daily, including General Conditioning, Armor Building and Strength, you are bound to get high quality workouts every single day without CrossFit MetCons.
What happens if I can't complete all of the sessions each day?
That's okay! Don't stress! We understand that life happens and there are time limitations. Each day provides multiple fitness modalities and sessions that range for 10 minutes to an hour. Do what fits your life, schedule, and goals and there will always be time to make up missed sessions if needed.
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