Eagle Performance

Strength & Conditioning
Coach
Israel Rodriguez

If you want to get strong and put on mass without sacrificing your athletic ability then the Eagle Strength team is perfect for you. The Eagle Strength team is a periodized workout plan that caters to those with intermediate to advanced experience in the gym looking to build athleticism and strength while also trying to look better.

With a fully periodized strength and conditioning plan throughout the year and expert level coaching from a Certified Strength and Conditioning Specialist, this team is also perfect for athletes trying to get more out of their workouts to reach new levels of performance and resilence. The Eagle Strength training system includes a variety of plyometrics, sprints, Olympic lift variations, raw strength and hypertrophy exercises to not only get you strong, powerrful and jacked but also mobile and athletic.

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Scientific and Progressive Programming
Scientific and methodical programming designed to enhance performance through progressive overload, specificity and periodization.
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Get strong and stay fast
Many people feel they can't get as strong as they want to and maintain their athleticism. This program does just the opposite allowing you to push the heavy weights you want without getting slow, out of shape, or immobile.
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Join a Community
Join a team of like-minded people who want to train like an athlete while also keeping you accountable by providing structure when life gets in the way.
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
Strength and conditioning 5 days a week for those who want to get strong, jacked and train like an elite athlete
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Forget the packet workouts. Our coaches and community will push you harder, know you better, and keep you going longer, all through an app.
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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

A

My Dynamic Warmup

Prep

B

Movement Prep

Mobility - PVC Passthrough - Leg Swings - Hip 90-90s - Deep Squat Hold Activation - SL Glute Bridge x10 - Band Pull Apart x20 - Bird Dogs x10 L/R

Speed/Agility

C

Ankle Hop Series

1 Round of ea: - Linear Ankle Hops - Lateral Ankle Hops - SL Linear Line Ankle Hops L/R - SL Lateral Line Ankle Hops L/R

D

Back Squat

5 x 3

E1

Incline Bench Press

4 x 6

E2

Pull-Up

4 x MAX

F

RDL

4 x 5

G1

Cossack Squat

3 x 10

G2

Curtsy Depth Squat

3 x 10

Conditioning

H

Core Complex

Complete 2 rounds of: - SL Hamstring Hold on Back Ext. Machine/Roman Chair x30s each - Decline Bench Russian Twist x30s Moderate weight. Target 2.5-5 lb increase per week

Conditioning

I

Stretch

Complete 30s of each stretch: - Hip Flexor - Calf - Hamstring - Glutes - Piriformis - Chest - Biceps - Triceps

Monday
Week 1 Day 2

A

My Dynamic Warmup

Prep

B

Movement Prep

Mobility - PVC Passthrough - Leg Swings - Hip 90-90s - Deep Squat Hold Activation - SL Glute Bridge x10 - Band Pull Apart x20 - Bird Dogs x10 L/R

Speed/Agility

C

Ankle Hop Series

1 Round of ea: - Linear Ankle Hops - Lateral Ankle Hops - SL Linear Line Ankle Hops L/R - SL Lateral Line Ankle Hops L/R

D1

Trap Bar Deadlift

4 x 2

D2

Depth Jump

3 x 3

E1

Hang Clean

4 x 2

E2

Hurdle Jumps

4 x 5

F1

Single Leg RDL with Rotation

3 x 10

F2

3-way Shoulder Shocker

3 x 10

Conditioning

G

Core Complex

Complete 2 rounds of: - Pallof Press Walk Out x5 L/R - Weighted Elbow Plank Hold x30s Moderate weight. Target 2.5-5 lb increase per week

Recovery

H

Stretch

Complete 30s of each stretch: - Hip Flexor - Calf - Hamstring - Glutes - Piriformis - Chest - Biceps - Triceps

Tuesday
Week 1 Day 3

A

My Dynamic Warmup

Prep

B

Movement Prep

Mobility - PVC Passthrough - Leg Swings - Hip 90-90s - Deep Squat Hold Activation - SL Glute Bridge x10 - Band Pull Apart x20 - Bird Dogs x10 L/R

C

Skater Jump to Stick

3 x 5

D

Lateral Bound

3 x 5

E1

Bench Press

5 x 3

E2

Med Ball Chest Pass

5 x 3

F

Seated Cable Row

18, 18, MAX

G

YTW

3 x 10

Conditioning

H

Core Complex

Complete 2 rounds of: - Weighted Sit Ups x20 - Cable Low to High Chops x15 L/R Moderate weight. Target 2.5-5 lb increase per week

Recovery

I

Stretch

Complete 30s of each stretch: - Hip Flexor - Calf - Hamstring - Glutes - Piriformis - Chest - Biceps - Triceps

Wednesday
Week 1 Day 4

A

My Dynamic Warmup

Prep

B

Movement Prep

Mobility - PVC Passthrough - Leg Swings - Hip 90-90s - Deep Squat Hold Activation - SL Glute Bridge x10 - Band Pull Apart x20 - Bird Dogs x10 L/R

Speed/Agility

C

Ankle Hop Series

1 Round of ea: - Linear Ankle Hops - Lateral Ankle Hops - SL Linear Line Ankle Hops L/R - SL Lateral Line Ankle Hops L/R

D1

Push Press

4 x 3

D2

Split Squat Jump

3 x 3

E1

Shoulder Press

4 x 5

E2

MB Push-Up & Chest Pass

3 x 3

F1

DB Reverse Lunge (Front Foot Elevated)

3 x 10

F2

GHD Hip Extension

3 x 10

Conditioning

G

Core Complex

Complete 2 rounds of: - Plate Single Leg Deadlift to Press with Knee Drive x10 L/R - Side Plank Starfish x10 L/R Moderate weight. Target 2.5-5 lb increase per week

Recovery

H

Stretch

Complete 30s of each stretch: - Hip Flexor - Calf - Hamstring - Glutes - Piriformis - Chest - Biceps - Triceps

Thursday
Week 1 Day 5

A

My Dynamic Warmup

Prep

B

Movement Prep

Mobility - PVC Passthrough - Leg Swings - Hip 90-90s - Deep Squat Hold Activation - SL Glute Bridge x10 - Band Pull Apart x20 - Bird Dogs x10 L/R

Speed/Agility

C

Ankle Hop Series

1 Round of ea: - Linear Ankle Hops - Lateral Ankle Hops - SL Linear Line Ankle Hops L/R - SL Lateral Line Ankle Hops L/R

D

Wall Leans

3 x 5

E

High Knee Switches

3 x 15

F

Linear Bound

3 x 30

G

Lean Fall Sprints

5 x 10

H1

DB Rear Foot Elevated Split Squat

5 x 3

H2

Single Leg Seated Box Jump

3 x 3

I1

DB Lateral Raise

3 x 15

I2

Alternating DB Hammer Curl

3 x 15

I3

Skull Crushers

3 x 15

Recovery

J

Stretch

Complete 30s of each stretch: - Hip Flexor - Calf - Hamstring - Glutes - Piriformis - Chest - Biceps - Triceps

Coach
coach-avatar Israel Rodriguez

Join Your Virtual Gym

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

Eagle Strength
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Eagle Strength
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Eagle Strength
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