Ernie Atkins Athletics

Football , Strength & Conditioning
Coach
Ernest Atkins

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

$500 / mo
Get ELITE FOOTBALL TRAINING
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FASTER
By following all of the speed training in this program you will become a faster athlete
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STRONGER
By performing all of the lifting in these workouts you will become a stronger athlete
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BIGGER
By following these workouts you will gain loads of muscle.
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 7 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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 vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder through the APP.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
ACCELERATION AND LOWER POWER

A

Dynamic Stretch

B

Band Assisted Broad Jumps

2 x 5

C

Sled Sprints

3 x 10

D

5-10-5 Pro Agility

E1

Rocker Jumps

4 x 3

E2

Drop Jump

4 x 2

E3

Kneeling Hip Flexor/Quad Stretch

4 x 0:30

F1

Bulgarian Split Squat

3 x 5

F2

Bulgarian Split Squat Jumps

3 x 5

F3

Partner Nordic Hamstring Curl

3 x 4

F4

Band Resisted KB Swings

3 x 8

G

Assault Bike

4 x 0:12 @ 0:36

Monday
Upper body strength and Power

A

Dynamic Stretch

B

Counter Movement Medball Shotput

3 x 5

C

L Drill

3 x 1

D1

Bench Press

4 x 5

D2

SL Bounce into MB Shot Put

4 x 3

D3

T-Spine Reach

4 x 5

E

Barbell Bench Press

@ 225 lb

F1

Pull Up Hold

3 x 0:25

F2

Landmine Press

3 x 6

F3

Stir the Pot

3 x 8

G1

Push Ups

3 x 5

G2

Dead Bug

3 x 8

Tuesday
Active Recovery Workout

A

Light Jog

1 x 10:00

B1

Thoracic Spine Mobility - Lax Ball

2 x 0:30

B2

Shoulder Mobility - Lax Ball

2 x 0:30

C1

Fire Hydrant

3 x 5

C2

Foam Roll

1 x 5:00

C3

Static Stretch

1 x 5:00

Wednesday
Top End Speed and Lower Body Strength

A

Dynamic Stretch

B1

Single Leg Hops

2 x 5

B2

Wall Drive Combos

2 x 5

B3

Quick Steps to Sprint

2 x 5 @ 20

C

Sprint

4 x 0:10

D1

Back Squat

4 x 5

D2

Single Leg Hip Thrust

4 x 5

D3

Kneeling Hip Flexor Stretch

4 x 0:30

E1

RDL

3 x 5

E2

Reverse Lunges

3 x 5

E3

Copenhagen Holds

3 x 0:15

Thursday
Upper Body Pump

A

Dynamic Stretch

Circuit

B

10 Minute EMOM (Every minute on the Minute) 15 DB Chest flys first minute 8 gorilla rows each arm second minute complete until end of 10 minutes

C1

DB Bench Press

4 x 6

C2

Pull Downs

4 x 15

C3

Paloff Press

4 x 10

D1

Barbell Upright Row

3 x 12

D2

Seated Incline DB Curls

3 x 12

D3

Skull Crushers

3 x 12

Coach
More from Ernie Atkins Athletics
coach-avatar Ernest Atkins

Professional Strength and Conditioning Coach committed to getting athletes Bigger, Stronger, and Faster. Experience Training NFL, MLB, NBA, UFC and many more athletes.

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