Irish Slammer

Squats and Hops

Multi-sport, Jiu Jitsu, Combat Sports, Strength & Conditioning

Coach

Garson Skelton

Just like the drink this program is strong, smooth, and explosive. Unlike the drink, you get to leave others feeling messed up!

This team is designed for people who love to train and compete in different sports. There are a lot of benefits to getting stronger and more explosive, but when you compete at something, you need to dedicate time to practice and drills.

This program has 3 types of days:

Heavy lifting days - The Irish stout in the mix. Get strong with some heavy lifting.
Technique days. - The Irish creme, in order to stay smooth for your sports, you have to keep a premium on technical work, and staying fresh. Short conditioning circuits to be before or after your drill work.
A hybrid day. - The Irish Whiskey - A little bit of strength work, a lot of explosive movements.

The combination of these three days should get you strong, but not make you sacrifice time away from your sports that you compete at!

$25 / mo

Get Irish Slammer

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless 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

Barbell // Dumbbells // Medball

Recommended

Sled // Somewhere to Sprint // Tire to flip // A second sport

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Prep

Barbell Warm-Up

Use an empty bar for 1 set, then 65-85lbs for your second. RDL x8 Barbell Row x8 Front Squat x8 Overhead Press x8 Back Squat x8 Good Morning x8

Front Squat

8, 6, 5, 5, 5 @ 50, 60, 70, 75, 75 %

Spiderman

4 x 8

Glute Bridge

3 x 10

1 Dumbbell Overhead Press

4 x 5

1-Arm DB Row

4 x 8

Zercher RDL

3 x 8

DB Farmer's Carry

@ 20

Monday

Week 1 Day 2

Prep

Warm-Up Circuit

Do 3 rounds! Jumping Jacks x 10 Body Weight Squats x8 Split Squats x 8 Fire Hydrants x 8 ea Push-Ups x 8

Conditioning

Reid's HOPS Circuit

5 Rounds and 5 reps of each exercise. Use either 65 or 95 pounds. Hang Clean Overhead Press Pull-Up Sprints - 20 Yards (Sub in 20 Split Jumps (10 each Leg) If you don't have a good place to sprint 20 yards in your training area get them as soon as you can

Tuesday

Week 1 Day 3

Prep

Melt Down Warm-Up

Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8

Deadlift

8, 6, 5, 5, 5 @ 50, 60, 70, 75, 75 %

i's and Y's

3 x 8

Atlas Lunge

3 x 6

1 Dumbbell bench

4 x 5

Chin-Up

4 x 6

Turkish Get Up

4 x 2

Close Grip Push-Up

8, 8, 10, 10

Wednesday

Week 1 Day 4

Prep

Move Good - Feel Good Warm-Up

Do 3 rounds of 10 reps! Goblet Squats Facepulls Shoulder Taps Band Pull Aparts Reverse Lunge and Reach

KB Swing

1 x 200

Thursday

ICB W1D6

Prep

D-Flex and Press Warm-Up

First: Do 2 rounds of this: Toe Pulls x 10 Knee Hugs x10 Push-Ups x 10 Then: Do 2 round of this: Use an empty bar Bench Press x 10 Lunges x 10 ea leg

Bench Press

8, 6, 5, 5, 5 @ 50, 60, 70, 75, 75 %

Med Ball Slam

5 x 6

Sled Push

5 x 20

DB Overhead Carry

4 x 20

5-10-5 Sprints

Friday

Beer Day! - Irish

Drink a Beer!

Coach

More from Squats and Hops

Garson Skelton

11 years as a strength and conditioning coach, personal trainer, and sports nutritionist Master's in Exercise Physiology NSCA - CSCS*D USAW Olympic Lifting Coach I've been lucky enough to work with and train a wide variety of people and athletes. From division 1 athletes and future NBA players, to a mom of 3 who was looking to get her figure back, and just about everyone in between.

FAQs

Are there any other terms and conditions?

Yes, I do require a waiver and release of liability to be signed during the trial period of the program. You can find the waiver and full terms at the following website. https://squatsandhops.com/disclaimer-and-release-of-liability/

Who is this program for?

This program was designed for someone who enjoys lifting, but has a sport or activity they are competitive in outside of the weight room. The technique/conditioning days are set up so that you have a quick train session, but can spend the majority of your time training for competition.

What if I don't have any equipment? Or I can't do a specific lift?

There is a solution that we can find! Usually substitution suggestions are added into the workouts, but also you can check out https://squatsandhops.com/exercise-substitutions/ for updated suggestions.

What if I miss a day? When can I start?

If you miss a day, or have a unique workout schedule you can reschedule any session on your calendar. You can start at anytime! Workouts are posted in 4 - 6 week blocks, but you can jump in at anytime!

The Proof

Jeremy Reid

3 Gun Champ; BJJ Black Belt -Whiskey Fan

Verified Athlete

"Since starting Squats and Hops, I have had my best and most consistent season yet; Finishing top 4 in every competition I entered. The programming is individualized to my needs and has helped maximize my performance. The app is easy to use and serves as a great "journal" to look back on progress."

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Irish Slammer