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Explosive Strength

Build. Extract. Execute. Performance

Football , Field Sports, Power Sports , Speed, Soccer, Rugby, Lacrosse, Functional Fitness, Powerlifting, Olympic Lifting, Wrestling, Mobility, Strength & Conditioning
Coach
Oscar Ramos

Ready to get ahead of the competition? The ability to stay disciplined in the off-season will separate you from your peers. So, if you are looking to gain an edge, compete against yourself and show up for Fall camp a better athlete, then this team is for you! Join today!

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Injury Resilience
The staple of any sports performance program should revolve around "Quality of Movement". Added functional mobility/stability work will allow you to move more weight and move around more efficiently on the turf
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Increase Strength
There is "Athletic" strength and there is "Power Lifter" strength. Although there is an element of Power Lifting that all athletes should add to their arsenal, the end goal should be to not just be stronger but also be able to move the way your sport demands
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Become More Explosive
As the saying goes, "You want to get faster...you have to move weight FAST!" Not only in the weight room but also when it comes to your Speed and Change of Direction work.
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 6 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 PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Barbell & Bumper Plates // Dumbbells or Kettlebells // Squat Rack // Medicine Ball // Pull-Up Bar
Recommended
Resistance Bands and Mini Bands // Cable Machine // Turf Field
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-05-20

A

Foam Roll Full Body (BEE Version)

1 x 5:00

Prep

B

Dynamic W/U: World's Greatest 3.0

World's Greatest 3.0

Prep

C

Barbell Complex: RDL/Muscle Clean/Push Press/Rev. Lunge/Squat

2-3 Rounds: 1. Clean RDL x5 2. Hang Muscle Clean x5 3. Push Press x5 4. Front Rack Reverse Lunge x3e 5. Front Squat x5

D

Front Squat

5, 5, 10, 8, MAX @ 50, 60, 70, _ , _ %

E

Strict Press

3 x 10

F

Strict Pull Up

3 x MAX

G1

Barbell Shrug

3 x 12

G2

DB Chest Fly

3 x 12

G3

Tibialis Anterior Raise

3 x 15

H1

Reverse Hyper

2 x 15

H2

3 Way Shoulder Raise

2 x 10

H3

Farmers carry

2 x 50

I

Supine Stretch Series

Monday
2024-05-21

A

Foam Roll Full Body (BEE Version)

1 x 5:00

Prep

B

QP Hip/Shoulder Series

1x Through: Quadruped (QP) Hip Series: x10 Reps per movement/side (Pause at the top of each rep) 1. Bird Dog L Arm/R Leg 2. Bird Dog R Arm/L Leg 3. Fire Hydrant R Leg 4. Fire Hydrant L Leg 5. Hip Circles R Leg (10x Clockwise| 10x Counterclockwise) 6. Hip Circles L Leg (10x Clockwise| 10x Counterclockwise) QP Shoulder Series: x10 Reps per movement 1. Vertical Arm Circle 2. Horizontal Arm Circle Trunk/Shoulder Series: x10 Reps 1. Plank Hand Walks

C

Dynamic Flexibility - Linear/Lateral

D

Dynamic Warm-Up (Linear)

E

Combo Jump: 90* Vertical + Broad Jump

2 x 3

F

Lateral Bound to Stick

1 x 5

G

Lateral Bound + Sprint

1 x 3 @ 15

H

Metcon: 100/85/70s

2 x 5 @ 0:15

Conditioning

I

Core Finisher: Plank Up-Down/Superman

4 Rounds of: 60:30 (WORK:REST) 1. Plank Up-Down x30s 2. Superman Hold x30s 3. Rest 30s

J

Supine Stretch Series

Tuesday
2024-05-22

A

Foam Roll Full Body (BEE Version)

1 x 5:00

Prep

B

Hip Flow Mobility

1. Supine Lower Trunk Rotation x3/Side Then Smooth and Continuous 2. Supine Eagle x3/Side Then Smooth and Continuous 3. Seated Hip Internal Rotation x3/Side Then Smooth and Continuous 4. Glute Bridge Raise x3 ....walk feet out (Long Legs) Then... 5. Glute Bridge March x3/Side then RESET 6. Prone Scorpion x3/Side Then Smooth and Continuous 7. 90/90 Series: 3 Heel Taps/Set 7a. 3 Heel Taps then...Floating Knee x3/Side 7b. 3 Heel Taps then...Around The World x3/Side 7c. 3 Heel Taps then...Open-Close x3/Side 8. 90/90 Hip Rotation w/Chest Reach

Prep

C

Barbell Complex: Lift Off/Muscle Clean/Clean Balance/FS

Perform 2-3 Rounds for x5 Reps Per: 1. Clean Lift Off 2. Muscle Clean 3. Clean Balance 4. Front Squat

D

Power Clean (BEE Version)

6 x 3 @ 50, 60, 75, 75, 75, 75 %

E

Clean Pull

4 x 4 @ 80, 80, 85, 85 %

F

Bench Press

5, 5, 10, 8, MAX @ 50, 60, 70, _ , _ %

G1

Clean RDL

3 x 10

G2

Chest-Supported DB Row

3 x 12

G3

Jump Rope

3 x 75

H1

Glute Bridge March

2 x 20

H2

Dynamic Blackburn

2 x 10

H3

MB Split Squat Rotational Slam

2 x 10 @ 8 lb

I

Supine Stretch Series

Wednesday
2024-05-23

A

Foam Roll Full Body (BEE Version)

1 x 5:00

Prep

B

QP Hip/Shoulder Series

1x Through: Quadruped (QP) Hip Series: x10 Reps per movement/side (Pause at the top of each rep) 1. Bird Dog L Arm/R Leg 2. Bird Dog R Arm/L Leg 3. Fire Hydrant R Leg 4. Fire Hydrant L Leg 5. Hip Circles R Leg (10x Clockwise| 10x Counterclockwise) 6. Hip Circles L Leg (10x Clockwise| 10x Counterclockwise) QP Shoulder Series: x10 Reps per movement 1. Vertical Arm Circle 2. Horizontal Arm Circle Trunk/Shoulder Series: x10 Reps 1. Plank Hand Walks

Prep

C

Dynamic Flexibility #1

Perform 1 set of 5-10 reps per movement per side OR... Travel performing each movement for 10 yds per movement 1. Knee Hug 2. Shin Pull Squeeze 3. Quad Pull Reach 4. FWD Lunge w/ Rotation 5. RDL & Reach 6. Lateral Lunge & Shift 7. Spider Man Lunge w/ Rotation

Conditioning

D

Dynamic Warm-Up #2 (Lateral Series)

Be technical Upper body is tight but relaxed Big arm action (Cheek-cheek) Knee/toe up 1. Lateral Pogo Hops: x10yds L/R -Be reactive off balls of feet -Keep ankles dorsiflexed (toes up) in the air -Minimize ground contact time -Maximize hang time -Get as many reps as possible within prescribed distance for vertical height 2. Lateral A-skip: x20yds L/R -Be rhythmic -Drive elbows back 3. Straight Leg X-Over Skip: 2x20yds -Toe up -Snap ball of foot through turf -Use hips 4. Lateral START Sprint: 2x20yds @65% ME -Half Kneeling (HK) Start -Raise inside knee off ground about 1-2" to load outside hip -Forcefully push turf back behind you -Drive Mechanics! 5. Lateral Marching Skip: x20yds L/R -Knee up/Toe up -Violently drive ball of foot down and drive turf back to get horizontal -Minimal ground contact/maximal hang time -Drive Elbows 6. Lateral bounds: x20yds L/R -Quick/powerful foot contacts for maximal controlled distance 7. Lateral START Sprint: x20yds L/R @75%/ x10yds L/R @ 85-95%

E

Lateral Bound to Stick

2 x 5

F

Lateral Bound-Bound-Stick

2 x 3

G

Lateral Bound + Sprint

3 x 15

H

Metcon: 300yd Shuttle

1 x 4

Conditioning

I

Core Finisher: Plank Up-Down/Superman

4 Rounds of: 60:30 (WORK:REST) 1. Plank Up-Down x30s 2. Superman Hold x30s 3. Rest 30s

J

Supine Stretch Series

Thursday
2024-05-24

A

Foam Roll Full Body (BEE Version)

1 x 5:00

Prep

B

Dynamic W/U: World's Greatest 3.0

World's Greatest 3.0

Prep

C

Barbell Complex: RDL/Muscle Clean/Push Press/Rev. Lunge/Squat

2-3 Rounds: 1. Clean RDL x5 2. Hang Muscle Clean x5 3. Push Press x5 4. Front Rack Reverse Lunge x3e 5. Front Squat x5

D

Back Squat

5, 5, 5, 3, MAX @ 50, 70, 85, _ , _ %

E

Incline Bench Press

3 x 10

F

Bent Over Row

3 x 12

G1

DB X-Over Step Up

3 x 8

G2

Lat Pulldown

3 x 12

G3

Calve Raise

3 x 15

H1

Hip Thrust (BPT Version)

3 x 10

H2

Overhead Shrug - Plated

2 x 12

H3

Supine Banded Hip Flexion

2 x 15

I

Supine Stretch Series

Friday
2024-05-25

A

Foam Roll Full Body (BEE Version)

1 x 5:00

Prep

B

QP Hip/Shoulder Series

1x Through: Quadruped (QP) Hip Series: x10 Reps per movement/side (Pause at the top of each rep) 1. Bird Dog L Arm/R Leg 2. Bird Dog R Arm/L Leg 3. Fire Hydrant R Leg 4. Fire Hydrant L Leg 5. Hip Circles R Leg (10x Clockwise| 10x Counterclockwise) 6. Hip Circles L Leg (10x Clockwise| 10x Counterclockwise) QP Shoulder Series: x10 Reps per movement 1. Vertical Arm Circle 2. Horizontal Arm Circle Trunk/Shoulder Series: x10 Reps 1. Plank Hand Walks

C

Dynamic Flexibility - Linear/Lateral

1 x 3:00

D

Dynamic Warm-Up (Linear)

1 x 6:00

E

Zig Zag Bound w/Stick

2 x 20

F

Speed Bound

2 x 20

G

Flying 10/20/30s

4 x 20

H

Tempo Runs

1 x 6:00 @ 40

Conditioning

I

Core Finisher: Plank Up-Down/Superman

4 Rounds of: 60:30 (WORK:REST) 1. Plank Up-Down x30s 2. Superman Hold x30s 3. Rest 30s

J

Supine Stretch Series

Coach
coach-avatar Oscar Ramos

An Air Force Veteran and former athlete with 10+ years experience in Sports Performance training, Coach Ramos has helped develop and worked with every form of athlete from Developmental Age to Professional. Although he is well versed with all sports he specializes in turf and power sports such as football where he has worked at the FBS level as well as NFL Combine athletes

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Ready to Transform This Off-Season?

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FAQs
Who is this for?
Any athlete looking to get faster, gain strength, and become more resilient to injury
What should I expect on an average training day?
This 6-day program alternates days between the weight room and the turf. For example, Monday will be a weight room day with Tuesday being a turf day. Emphasis will be on strength/power in the weight room with speed/conditioning happening on the turf
How much communication will I get with the coach?
Coach Ramos prides himself on being as responsive as possible. The better you understand the intent behind each exercise, the better your results will be so coach wants to make sure you have a good understanding of the program
The Proof
verified-athlete-avatar Isaac Foster

DII Football

Verified Athlete

"Coach Ramos' program has helped me to put on 15+ pounds of lean mass and I feel way more explosive coming off the line"

verified-athlete-avatar Kendrick Milford

DI Football

Verified Athlete

"I thought I was at my peak but this program has helped me power through plateaus. The quality of my lifts has improved which I can definitely feel on the field"

Join Your Virtual Gym

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

Explosive Strength
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Explosive Strength
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Explosive Strength
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Explosive Strength