W2 Performance

Football , Strength & Conditioning, General Fitness, Power Sports , Field Sports, Basketball, Multi-sport, Law Enforcement, Tactical / Military, Baseball , Functional Training
Coach
Will Ratelle

Hoss Concurrent is a concurrent training program that is for anyone who wants to be big, strong, fast and athletic.

The program utilizes all types of training methods from Olympic weightlifting to sprinting/plyos to heavy strength training to aerobic training.

The program utilizes all of the basic training principles while keeping things fresh and engaging by strategically programming a variations of all of the main lifts and a variety of training splits throughout different training weeks.  

 

Features
6 sessions per week
Must use App app to view and log training
Team Training
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Features
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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
Equipment
Recommended
Barbell/PlatesSquat RackBenchDumbbells/KettlebellsBasic Equipment found in most commercial gymsRecommended: Track/Field for sprints and plyos
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-1-3

A

Get Up + Box Jump

1 x 10:00

B

3-Position Clean

4 x 1

C

Low Box Front Squat

5, 8, 10 @ 8, 7, 6

D1

Nordic Hamstring Curl

3 x 3

D2

KB swings

3 x 15

Monday
2023-1-4

A

Javorek Complex 1

3 x 6

B

Low-Incline Bench Press

5, 8, 10 @ 8.5, 7, 7

C1

Isometric Pull Up

3 x 2 @ 0:20

C2

Dip Isometric

3 x 2 @ 0:20

D1

Preacher Curl

2 x 15 @ 8

D2

Lying Triceps Extension

2 x 15 @ 8

E

Pogo Hop Series

4 x 20

Tuesday
2023-1-5

Prep

A

800m Run

Perform 1 800m Run. Gradually increase speed as you get more warmed up.

B

2 Foot Hop

2 x 20

C

1 Foot Hop

1 x 15

D

Build Up Sprint

4 x 30

E

Continuous Broad Jump

3 x 15

F

Triple Jump

5 x 1

G

Sprint

10, 10, 10, 10, 15, 15, 15, 15

Wednesday
2023-1-5

A

Javorek Complex 1

3 x 6

B

3-Position Snatch

5 x 1

C

Back Squat

4 x 5

D

Deficit Stiff Leg Deadlift

2 x 10

E

High Bar Back Squat Jump

4 x 8

Thursday
2023-1-6

A

Consecutive Hurdle Jumps

1 x 10:00

B

Bench Press

5, 10, 12

C

Plyo Pull Up

1 x 12:00

D1

GHD Sit-Up

1 x 15:00

D2

Bent Over Rear Delt Fly

1 x 15:00

D3

Tricep Choice

1 x 15:00

Friday
2022-12-17

Prep

A

800m Run

Perform 1 800m Run. Gradually increase speed as you get more warmed up.

B

Power Skip + Sprint

4 x 20

C

Flying 10s

6 x 10

D

2 Mile Run

Saturday
2022-12-18

A

Close Grip Floor Press

3 x 6

B

Barbell Bicep Curl

3 x 8

C1

EZ Bar Lying Tricep Extension

3 x 12

C2

Preacher Curl

3 x 15

D

Suitcase Lateral Flexion

2 x 10

Join Your Virtual Gym

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

Hoss Concurrent
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Hoss Concurrent
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Hoss Concurrent
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