High Performance Development: Training by Robbie Lane in TrainHeroic

High Performance Development

Robbie Lane Speed & Strength

Coach
Robbie Lane

All aspects of sports preparation in one package:

  • Speed
  • Strength
  • Conditioning

This program is for all levels of field sport athletes, GAA, soccer, rugby, etc, with each element carefully planned. This program will give you the best opportunity to be the best ever version of yourself when you take the field again.

Why this program is different:

  • All elements in one place; speed, strength, conditioning.
  • You don't need 3 separate programs for different elements of performance, with everything led through one world class app.
  • Everything guided through videos.
  • Easy use, easy program access.
  • Record your weights for reference for your next session, all in the app, no forgetting weights you used.
benefit-image-0
Increase Your Speed
Have a detailed progressed speed program to follow, no fluff, proper results, getting you that step quicker than you are now.
benefit-image-1
Improve Strength
Build a strong base of strength, that can give you that extra edge on field, strength training is there to aid on field performance and having a program that takes that into account is rare.
benefit-image-2
Improve Conditioning
Progressive conditioning at a baseline level, with attainable progressions each week, to build a big aerobic base, for quicker recovery between high output bursts, and longer lasting performance.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow and improve on all aspects.
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow and improve.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Hex Bar // Dumbbells
Recommended
Box // Hurdles // Bands
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Acceleration Focus

A1

A-March

3 x 10

A2

A-Switch

3 x 10

A3

A-3 Hop

3 x 10

A4

A-Run

3 x 15

B

1/2 Kneeling Start

3 x 6 @ 10

C

10M Accel

3 x 6

Monday
Strength 1

A1

Altitude Drop

3 x 8

A2

Broad Jump

3 x 8

A3

Push-Up

3 x 5

B1

Hex Bar Deadlift

3 x 6

B2

Box Jump

3 x 6

B3

Split Stance Pallof

3 x 8

C1

DB Bench Press

3 x 6

C2

Half-Kneeling DB Shoulder Press

3 x 6

C3

Romanian Deadlift

3 x 6

C4

Lateral Squat

3 x 6

Wednesday
Aerobic Conditioning

A

Tempo Runs

3 x 6 @ 15

Wednesday
Optional Extra Upper

Strength/Power

A

Med Ball Circuit 1

10 Reps of Each 2-3 Sets 2-3 minutes Rest Between Sets 10 Each Side For Exercises with left & right. Med Ball Chest Pass Med Ball Over Head Pass Med Ball Slam Med Ball Single Arm Pass L&R Rotational Toss L&R Rotational Core Pass L&R Sit Up & Chest Pass Straight Leg Sit Up & Overhead Pass

B1

Incline DB Bench Press

3 x 12

B2

3 Point Arm DB Row

3 x 10

B3

4-Way Dead Bug

3 x 10

C1

Step Downs

3 x 8

C2

Single Leg Box Jump

3 x 5

D1

DB Bicep Curls

3 x 10

D2

DB Overhead Tricep Extension

3 x 12

Thursday
Speed Day

A1

A-March

3 x 10

A2

A-Switch

3 x 10

A3

A-3 Hop

3 x 10

A4

A-Run

3 x 15

B

Skip In Start

3 x 3 @ 15

C

Speed Build Ups

2 x 25 @ 5

Friday
Strength 2

A1

Single Hurdle Jump

3 x 8

A2

Heiden

3 x 8

A3

DB Push Press

3 x 6

A4

Reverse Box Jump

3 x 8

B1

Split Squat

3 x 5

B2

Broad Jump

3 x 5

B3

Chin-Up

3 x 3

C1

Bench Press

4 x 2

C2

Med-Ball Chest Pass

3 x 10

D1

Pistol Squat to Box

3 x 5

D2

Bridge Curl Baseline

3 x 10

D3

Barbell Straight Leg Sit Up

3 x 10

Coach
coach-avatar Robbie Lane

Robbie has been involved in coaching at a high level for the past number of years, From being the manager of Doc Fitness, to moving into his fifth year as head of strength and conditioning with Galway Camogie, with a keen interest in all things performance and not just being a stronger will fix everything specialist, all elements of performance are in safe hands with Robbie.

closer-image-1
closer-image-2
This is the chance you've been waiting for!

Always wanted to take your performance to the next level? Well now it is in your hands, begin by taking a 7 day free trial, and you will be on your way to a next level version of yourself.

Start My 7-Day Free Trial
closer-image-3
FAQs
Who is this for?
This is for all level of athletes, but will have more benefit to those who have had some training experience in the past.
What if I miss a day?
Missing a day is normal, and is part of everyday life, being able to move sessions in app to suit your schedule allows for ultimate freedom, while I will be able to guide you to which sessions are best to get done, if 5 days per week is too much right now.
Are all the sessions very tough?
No. Each session is designed to make you a better athlete not make you tired, each sessions is designed with the goal of not affecting the next days training, although there maybe some soreness for the first few sessions when adapting to the training, but this should subside fast.
I can't do 5 days per week as I'm training.
That is a normal situation and with access to feedback and guidance I will guide you to which sessions are best to complete on a given week to compliment your training.
I'm currently injured will this program be for me?
No, the best thing to do in this scenario is to get an individualised program to suit your current needs to get you back to full health.
My technique isn't great does this matter?
With the massive benefit of being able to attach videos for coaches feedback, this will help you improve your technique on all fronts, strength training, sprint speed, running technique.
The Proof
verified-athlete-avatar Heather Cooney

2 X All Star Camogie Player

Verified Athlete

"Robbie has taken our strength and conditioning to levels we have never experienced and it is clear to see that it is paying off."

verified-athlete-avatar Niamh Kilkenny

POY 2019, POY nominee 2021

Verified Athlete

"The work we have done in the gym with Robbie is undoubtedly what got us over the line in the last 10 minutes of the All Ireland final in 2021."

Join Your Virtual Gym

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

High Performance Development
screenshot1
High Performance Development
screenshot2
High Performance Development
screenshot3
High Performance Development