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Bulletproof Athlete

Elijah Henderson

Coach
Elijah Henderson

Bulletproof Athlete is for athletes and active adults who want stronger, more resilient tendons and greater confidence in what their body can handle. The program trains the entire body, with an emphasis on building the strength and capacity of the lower body - especially the knee and Achilles tendons, which are heavily stressed during running, jumping, cutting, and decelerating. You'll use a combination of isometrics, full-range-of-motion strength training, and athletic-focused exercises to progressively challenge your muscles and tendons and build their capacity over time. The goal isn't just to make you stronger in the gym. It's to develop a body that's better prepared for the forces of sport so you can run, jump, cut, decelerate, and train with greater strength, explosiveness and confidence. Build strong tendons. Become resilient.

$29 / mo
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Stronger, More Resilient Tendons
Build strength and capacity in your knees, Achilles, and lower body so they're better prepared for the demands of running, jumping, cutting, and training.
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Train and Play With More Confidence
Build confidence in your body's ability to handle challenging training and athletic movement.
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Build Strength That Lasts
Train through full ranges of motion and progressively challenge your body to develop strength and resilience you can carry with you for years.
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Unleash the Beast Inside
Don't just avoid limitations. Build a stronger, more capable body that gives you the confidence to pursue bigger athletic goals.
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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Dumbbells // Barbell + Weight // Pull Up bar // Bench
Recommended
Sled // Tib Bar // Kettlebell // Cables // Slantboard
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Mobility + Upper 2

A

Knee Isometric

4 x 45 @ 7

B1

Couch Stretch (Hip Flexors)

1 x 00:60

B2

Pancake Strength

1 x 12-20

B3

Piriformis Push Up

1 x 15-20

B4

Elephant Walk

1 x 20

C1

TRX Row

3 x 12

C2

KB Overhead Press

3 x 8-12

C3

DB External Rotation

3 x 8-12

Monday
High Intensity Low Body (Nordic)

A

Knee Isometric

4 x 45 @ 7

B

Backward Sled Drag

1 x 100

C1

Partner Nordic Hamstring Curl

4 x 5

C2

Cable Reverse Squat

3 x 12-20

C3

Tibialis Raise

3 x 12-20

D1

ATG Split Squat

3 x 8-12

D2

Seated Good Morning

3 x 12-15

D3

Copenhagen Plank

3 x 45

Tuesday
Week 1 Day 6

A

Knee Isometric

4 x 45 @ 7

Thursday
High Volume Lower Day (squat)

A

Knee Isometric

4 x 45 @ 7

B

Backward Sled Drag

1 x 100 @ 7 lb

C1

Tibialis Raise

2 x 20

C2

Calf Raise

2 x 20

D1

Back Squat

4 x 8

D2

Couch Stretch (Hip Flexors)

2 x 1:00

E1

ATG Split Squat

3 x 10

E2

Romanian Deadlift with DB

3 x 8

Friday
Hip Mobility/Upper Body 1

A

Knee Isometric

4 x 45 @ 7

B1

Couch Stretch (Hip Flexors)

2 x 1:00

B2

Cossack Squat

3 x 10 @ 0 lb

B3

Piriformis Push Up

2 x 15

B4

Elephant Walk

2 x 20

C1

Pull-Up

2 x 8-12

C2

ATG Dips

2 x 8-12

C3

Trap 3 Raise

2 x 8-12

Saturday
Easy Lower Day

A

Knee Isometric

4 x 45 @ 7

B

Outer Hip Dropset

1 x 30

C

Backward Sled Drag

1 x 100

D1

DB Seated Single Leg Calf Raise

4 x 8

D2

Poloquin Step Up

3 x 20

D3

Back Extension

3 x 8-20

Coach
More from Elijah Henderson
coach-avatar Elijah Henderson

Certified ATG Coach, former Division I collegiate athlete, and B.A. in Behavioral Neuroscience. I specialize in tendon strength, athletic performance, and developing resilient athletes. My coaching combines evidence-informed training with firsthand athletic experience to help athletes build stronger, more capable bodies.

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Your Body Is Capable of More

Pain doesn't have to define what you're capable of. Build a resilient body so you can get stronger, jump higher, move explosively, and pursue the impossible. Bulletproof Athlete is about BELIEVING in what your body can do and SEEING it become a reality.

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FAQs
Who is Bulletproof Athlete for?
Bulletproof Athlete is for athletes and active adults who want to build stronger tendons, improve full-body strength, and become more confident in running, jumping, lifting, and athletic movement.
What if I currently have knee or Achilles pain?
The program is designed around progressively building strength and capacity, but it isn't medical treatment. Training should be adjusted to your current abilities, and persistent or significant pain should be evaluated by a qualified healthcare professional.
Do I need to be an advanced athlete?
No. The goal is to meet your body where it is and progressively build from there. Exercises can be scaled based on your current strength and ability.
How does the program work?
You'll receive your training through TrainHeroic, where you can view each workout, exercises, sets, reps, instructions, and track your training over time.
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