Ember Performance

Baseball , Football , Soccer, Basketball, Softball, Track & Field, General Fitness, Rugby, Field Sports, Multi-sport, Weightlifting, Lacrosse, Strength & Conditioning, Racket Sports
Coach
Charlie Fridrich

Features
4 sessions per week
Must use App app to view and log training
Team Training
$27 / mo
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Structured Training
4 days of training a week, alternating high and low intensity days to allow rest and adaptation.
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Stronger, faster, and more explosive.
A structured, progressive plan in the weight room to drive strength adaptations without overloading your system. Straight forward sprint and change of direction sessions. Power movements and plyometrics to gain a step on your opponents. Mobility to end each session to recover and increase range of motion.
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Easy Feedback and Form Checks
Simply use messaging through the TrainHeroic app to ask questions, suggestions for modifications to an exercise, or send video to get feedback on your form!
Features
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Programming 4 days per week
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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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Delivered through TrainHeroic
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2026-01-05

A

Lifting Warm Up

1 x 10

B1

Push Press

3 x 5 @ 60, 62, 65 %

B2

High Pogo

3, 4, 5

C

Incline DB Bench Press

12, 10, 8

D

Chin-Up

3 x 6

E1

Band Pull-Apart

3 x 6

E2

Med Ball Chest Squeeze

3 x 6

F

Heel Clicks

2 x 8

Monday
2026-01-06

A

Warm Up

1 x 10

B

Sprint

10 x 10

C

Broad Jump

5 x 3

D1

Hang Power Clean

5, 4, 3 @ 70, 75, 78 %

D2

Split Jump

3 x 8

E

Front Foot Elevated Split Squat

8, 6, 5

F

Romanian Deadlift with DB

8, 6, 5

G

Single Leg Glute Bridge

3 x 8

H

Shoulder Mobility - Lax Ball

2 x 10

Wednesday
2026-01-08

A

Warm Up

1 x 10

B

Warm Up 2

1 x 10

C

Sprint

20, 20, 20, 30, 30

D

Power Skip

5 x 6

E1

Band Assisted Plyo Push Up

10, 8, 6

E2

Med Ball Rotational Throw

3 x 8

F

Half-Kneeling DB Shoulder Press

8, 6, 5 @ 7 lb

G

Bent Over DB Row

8, 6, 5

H

DB Wrist Curl

20, 15, 10

I

Thoracic Windmill

2 x 6

Thursday
2026-01-09

A

Lifting Warm Up

1 x 10

B1

TrapBar Jump

3 x 5

B2

Plank

1:00, 0:45, 0:30

C

Front Squat

10, 8, 8 @ 60, 62, 65 %

D1

Stability Ball Hamstring Curl

3 x 10

D2

Lateral Bound

3 x 10

E1

Weighted Deficit Calf Raise

15, 12, 10

E2

Tib Raises

15, 12, 10

F

Ankle Drivers

1 x 20 @ 0:05

Coach
More from Ember Performance
coach-avatar Charlie Fridrich

FAQs
How long does each workout take?
Each workout will take about 1 hour give or take 15 minutes.
Where can I complete Ember Athlete workouts?
If you have access to a track or an open grassy/turf field with about 60 yards of clearance, you will be good to go for the speed and plyometric work. You can complete the lifting workouts at a commercial or private gym. If you have a well stocked home gym, that works too.
Is there injury risk with this program?
There is injury risk reaching for a cup on a high shelf. NO program can prevent injuries or is without risk of injury. That being said, strength and sprint training themselves fortify your body to mitigate injury risk. EA allows ample rest and alternates low and high intensity days.
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