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FTW Strength Club

Booker Training Systems

Tactical, Strength & Conditioning, Multi-sport, Combat Sports, Functional Fitness
Coach
Darryl Booker

Looking to improve? Get Stronger? Leaner?

This is the program for you, get ready to make consistent, impactful changes to get physically stronger, improve your functional and athletic performance, and overall quality of life.

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Build Muscle
Gain Lean Muscle Mass.
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Train Longer Train Harder
Improve your training Efficiency , recover faster, train harder longer.
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Increase Power and speed
Run faster, jump higher , hit harder
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 4 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbell // Squat rack // Bench
Recommended
GHD // Stationary bike // Treadmill // Medicine Ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-8-8

Conditioning

A

Tact Circuit

Six sets Using Dumbbells (25-60lbs) or Barbells (95-135lbs) Hang clean x 6 Front squat x 6 Push Press x 6 Bent over row x 6 RDL x 6 60-second cardio sprint of your choice i.e., Bike or Treadmill after each set Rest 2-4 min or as needed.

Monday
Lower Squat

A1

Wall Slides

3 x 12

A2

Glute Bridge

3 x 12

A3

Side Plank

3 x 1:00

B1

Back Squat

5 x 6

B2

Squat Jump

5 x 4

C1

DB prone row

4 x 8

C2

Reverse Lunges

4 x 8

C3

Strict Lower Hanging Leg Lifts

4 x MAX

Wednesday
UG1

A

Heroic Warm-up

For Completion

B1

Hindu Push-Up

3 x 5

B2

Frog Push Up

3 x 5

B3

Assisted pull up with band and upper back activation

3 x 5

C1

DB Push Press

4 x 8

C2

1-Arm DB Row

4 x 8

C3

Lateral Bound

4 x 4

D1

DB Rear Foot Elevated Split Squat

3 x 10

D2

Spread Eagle Situps

3 x 15

E

Cardio

5 x 1:20

Thursday
Picking up heavy shit 

A

Heroic Warm-up

1 x 5:00

B1

Tibialis Raises

3 x 12

B2

Wall Slides

3 x 12

B3

Plank

3 x 0:45

C1

Deadlift

4 x 6

C2

Burpee Broad Jump

4 x 4

D1

DB Swing

3 x 8

D2

1-Arm DB Row

3 x 8

D3

Standing Arnold Press

3 x 8

Coach
coach-avatar Darryl Booker

Currently working towards completion of His Master's in Human Performance, Darryl Has helped lead Individuals to reach and exceed their training goals, gain muscle, and improve mobility, and overall quality of life. his guidance has helped several clubs and high school sports teams win their individual conference championships all while reducing the risk of injury across the board.

The Proof
verified-athlete-avatar Elijah Henry

Collegiate Swimmer

Verified Athlete

"Through following this Programing I've Managed to gain 7.2lbs of muscle and make improvement on all of my swim times during the off season."

Join Your Virtual Gym

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

FTW Strength Club
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FTW Strength Club
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FTW Strength Club
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FTW Strength Club