Above the Rest Training Systems

Coach
Travis Bogard

Duck and Cover is a Training Program for Highland Games Athletes. 4 Sessions per week will compliment your throwing training and prepare you to throw farther than you've ever thrown before. 

The exercises used assume access to the typical equipment you'd find in a commercial gym

Features
4 sessions per week
Must use App app to view and log training
Team Training
$20 / mo
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Train to Train
Duck and Cover prepares you for throwing practice so that you can make better use of your time and improve at the Highland Games.
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Compete Any Time
A more efficient workload with a Conjugate style program empowers you to compete and train through the Highland Games season.
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Practice Throwing
Workloads in the program take into account that you are a Highland Games athlete that needs to practice throwing.
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No Confusion
Video demonstrations and access to your coach ensure that you will know what you're doing at all times in the Duck and Cover training program.
Features
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Access to your coaches
The coach is just a message away through TrainHeroic.
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Programming 4 days per week
Builds all the strength qualities needed to be successful in the Highland Games.
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Delivered through TrainHeroic
No PDF. No Spreadsheet. Just an easy-to-use mobile app that brings you your program each week and tracks your progress.
Equipment
Recommended
The exercises used assume access to the typical equipment you'd find in a commercial gym. Barbells // Dummbells // bands // and the occasional specialty barbell are all you need to make use of this program. 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
ME Upper

A1

PT- Standing External and Internal Rotation

1 x 45

A2

Standing Band High External Rotation

1 x 45

A3

Standing Band High Internal Rotation

1 x 45

A4

Shoulder Dislocates

2 x 10

B1

Cuban Press

3 x 6

B2

Banded Hollow Hold Lat Pull Down

3 x 12

C

Shirt Press

_ , _ , _ , _ , _ , _ , _ , _ , _ , 1 @ _ , _ , _ , _ , _ , _ , _ , _ , _ , MAX lb

D

Reverse Grip Bench Press

4 x 6

E

Behind the Neck Lat Pull Down

4 x 12

F1

DB Rollback Extensions

5 x 12

F2

Standing DB Curl

5 x 12

G

Offset Leverage Bench Press

3 x 6

Tuesday
DE Lower 

A1

Long Lever Bird Dog Plank

2 x 6

A2

Single Leg Glute Bridge

2 x 4

A3

Barbell Side Bend

2 x 8

B

Box Squat

5 x 3

C

Snatch Grip Deadlift

5 x 4 @ 85 %

D

Trap Bar Squat Jump

8 x 1

E

Deficit Split Squat

4 x 10

F

Goblet Loaded Duck Walk

6 x 30

G

Kneeling Good Morning

4 x 12

Thursday
DE Upper

A1

Shoulder Dislocates

2 x 10

A2

PT- Standing External and Internal Rotation

1 x 45

A3

Standing Band High External Rotation

1 x 45

A4

Standing Band High Internal Rotation

1 x 45

B1

Lat Pulldown

3 x 6

B2

Band Pull-Apart

3 x 8

C

Bench Press

10 x 3

D

Push Press

5 x 3

E1

DB Lateral Raise

4 x 15

E2

Truck Drivers

4 x 0:30

F

Trap Bar Landmine Row

3 x 10

G1

Barbell Bicep Curl

3 x 3

G2

Kettlebell Tate Press

3 x 12

H

Single Arm DB Bench Press

3 x 6

Friday
ME Lower

A1

Duck Walk

3 x 30

A2

Wall Sit

3 x 0:15

A3

Poliquin Step Up

3 x 6

B

Trap Bar Block Pull

_ , _ , _ , _ , _ , _ , _ , _ , _ , 3 @ _ , _ , _ , _ , _ , _ , _ , _ , _ , MAX lb

C

Trap Bar Deadlift

3 x 3

D

Bulgarian Deadlift

3 x 6

E

Single Leg Trap Bar Deadlift Holds

4 x 2 @ 0:04

F

Waiter's Walk

4 x 40

G

Offset Leverage Trap Bar Deadlift

3 x 6

Coach
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coach-avatar Travis Bogard

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Duck and Cover - Highland Games
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Duck and Cover - Highland Games
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Duck and Cover - Highland Games
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