New

Hero

RM training

Strength & Conditioning
Coach
Ross McHale

Introducing Hero: the program for those athletes who love spending more time in the gym! This 3-day-a-week plan is designed to boost your strength, power, conditioning, and muscularity through 3 60-90 minute sessions. With weekly updated workouts, you’ll keep making progress while enjoying more gym time. Get daily support through in-app form checks and Q&A, plus join a community of driven athletes all striving for greatness.

If you’re ready to commit to more, Hero is your path to bigger gains!

$27 / mo
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A complete program
All relevant fitness qualities covered through a well thought out training plan. Build muscle and strength while also developing a gas tank and athleticism.
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A community of likeminded athletes
Post your progress, compete in leaderboards and find motivation through our community of people all on the same path of improvement.
Features
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Access to your coaches
Access to me to get the most out of your training
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Programming 3 days per week
3 days of S&C 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a dull 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
Gym access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2024-9-30

A1

Broad jump > High jump

3 x 3

A2

Plyo Push Up

3 x 3

B

Barbell Squat

C

Bench

D

The Barbell row

E1

Toes To Bar

E2

Super ROM Lateral Raise

F

Air bike

5 x 15

Wednesday
2024-10-02

A1

Skater Jumps

3 x 3

A2

Med ball Russian twist

B

Barbell Overhead Press

C

Stiff-leg deadlift

D

Reverse Lunge

E1

Chin up

E2

Ab Wheel

F1

Dips

F2

DB bicep curl

G

Rower

2 x 500

Thursday
2024-10-03

A1

Skater Jumps

3 x 3

A2

Med ball Russian twist

B

Barbell Overhead Press

C

Stiff-leg deadlift

D

Reverse Lunge

E1

Chin up

E2

Ab Wheel

F1

Dips

F2

DB bicep curl

G

Rower

2 x 500

Friday
2024-10-4

A1

Lateral KB Swing

3 x 5

A2

DB Pull Over

B

The Deadlift

C

Close Grip Bench

D

Pull up

E1

Bar upright row

E2

DB Side Bend

F

Cardio Of Choice

1 x 10:00

Coach
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coach-avatar Ross McHale

Head Coach

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

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