Demigod Dad Training: Training by Keith J Ferrara in TrainHeroic

Residence

Coach

Keith J Ferrara

Features
6 sessions per week
Must use App app to view and log training
Team Training

$47 / mo

Get Demigod Dad Training

All The Training You Need In One Program

Includes all aspects of training you need to succeed: - Sprint work to build speed - Jump program to build your vertical - Total body lifting to build strength - Conditioning program to build endurance

Unlock Higher Levels Of Athleticism

Following this program, you will be able to: - Improve your speed - Improve your jumping ability - Improve your total body strength - Improve your endurance

The Journey To Better Athleticism Begins

With this program you get proven methods I have used with 1000s of athletes to help them reach their genetic potential. The best part is? Each workout should only take 45-60 minutes to complete & you can do as many days that fit your schedule

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily speed, strength & power training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better and keep you going longer, all through an app

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Acceleration + Lift Day 1

Heel + Toe Push

1 x 10

Flex + Plant

1 x 10

Ankle Bounce

1 x 10

Small Shuffle

1 x 20

Straight Leg Bounds

1 x 20

A March Hands on Hips

1 x 10

A Skips, Hands on hips

1 x 10

Single Leg A Skip

1 x 10

3 Single A Skip + 3 Step Acceleration

Underhand Vertical MB Throw

3 x 4 @ 8 lb

Broad Jump

3 x 4

Sled Sprints

4 x 20 @ 30 %

Drop In Sprint

3 x 20

Snatch from Blocks

6 x 1 @ 70 %

Monday

Day 2

Back Squat

1, 1, 1, 1, 1, 3 @ 60, 70, 80, 90, 100, 80 %

Bench Press

1, 1, 1, 1, 1, 3 @ 60, 70, 80, 90, 100, 80 %

Band Pull-Apart

1 x 50

Weighted Push Up

3 x 8

1-Arm DB Row

3 x 8

Run

1 x 20:00

Tuesday

Day 3

A March with Force

1 x 10

A-Skip

1 x 10

A Switch

1 x 10

A Triple Switch

1 x 10

A Run

1 x 10

B March, Hands on Hips

1 x 10

B-Skip

1 x 10

Single Leg B Skip

1 x 10

High Pogo

2 x 5

Single Leg Pogo

1 x 5

Med Ball Rotational Throw

3 x 4 @ 8 lb

Box Jump

4, 3, 3

Build Up Sprint

3 x 20

Power Clean from Blocks

6 x 1 @ 70 %

BB Push Jerk

1, 1, 1, 1, 1, 2, 2 @ 60, 70, 80, 90, 100, 80, 80 %

Chin-Up

1 x 15

Wednesday

Week 1 Day 4

Front Squat Iso Hold

1, 1, 1, 1, 1, 3 @ 60, 70, 80, 90, 100, 80 %

Bench Press

6 x 3 @ 60 %

Band Pull-Apart

1 x 50

Alternating DB Hammer Curl

3 x 10

Banded Tricep Extension

1 x 50

DB Farmer's Walk

3 x 20

Biking

1 x 20:00

Thursday

Week 1 Day 5

Lateral Single Leg A Skip

1 x 10

Lateral A Run + Sprint

1 x 10

Backwards Single A Skip

1 x 10

Backwards A Run + Hip Flip + Sprint

1 x 10

Lateral Push

1 x 10

Forward Diagonal Push

1 x 10

Backwards Diagonal Push

1 x 10

Underhand Vertical MB Throw

3 x 4

Lateral Skater Jumps

3 x 3

Hill Sprints

10, 20 @ 10, 5

Back Squat

5 x 1 @ 60, 70, 80, 90, 100 %

Power Snatch + Hang Snatch

7 x 1 @ 60, 70, 80, 90, 100, 85, 85 %

Friday

Week 1 Day 6

Front Squat

5 x 1 @ 60, 70, 80, 90, 100 %

Power Clean + Front Squat

7 x 1 @ 60, 70, 80, 90, 100, 85, 85 %

BB Push Jerk

5 x 1 @ 60, 70, 80, 90, 100 %

Lat Pulldown

4 x 6

Romanian Deadlift (RDL)

3 x 3 @ 90 %

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Demigod Dad Training

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