The Inner Circle: Training by Jeff Andres in TrainHeroic

JGA Performance

General Fitness, Combat Sports, Basketball, Volleyball, Hockey, Football , Strength & Conditioning

Coach

Jeff Andres

Features
6 sessions per week
Must use App app to view and log training
Team Training

$25 / mo

Start My 7-Day Free Trial

Strength

Not just gym strength. Real world strength. Strength to pick up your kids, to carry all the bags of groceries in at once, strength that improves your physically demanding job, strength that makes you more resilient to injury in your men's league sports, and all your other many activities.

Athleticism

Everyone should strive to be as athletic as possible for as long as possible in their lives. Running, jumping, and moving weight quickly is a key to the fountain of youth. As your head coach, I am almost 50 and still can regularily dunk a basketball at only 6'2". That is ageless athleticism.

Conditioning

Conditioning is a key component to the program and an aspect most forget about. We prioritize conditioning to improve your athletic performance and stamina in all of your life activities.

Build & Perform

What you get: -A constant weekly updated training plan. Most weeks have 6 training days a week. -The training includes warm-ups, mobility, videos for every movement. -Conditioning, core, foot/ankle complex, power, strength, and hypertrophy. No aspect of your development is missing from the plan.

Features

Access to your coaches

Access to me 24/7 through the app.

Programming 6 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

Over a decade of S&C coaching to athletes and every day men and women. Head S&C coach for Prov. College basketball program.

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.

Sample Week

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

Sunday

Full Body Strength 1.

90-90 Flow

1 x 8

Figure four flow

1 x 8

Adductor/Thoracic Extensions

1 x 12

1/2 Kneel Hip Flexor Stretch

1 x 0:30

Glute Med Side Plank

1 x 0:30

Band Over and Back

2 x 15

Inverted Rows

2 x 5

Alternating Reverse Cursty Lunge

2 x 12

Medicine ball rotational slam

2 x 6

Hands Elevated Plyo Push ups

2 x 5

DB Push Press

3 x 5

B Stance Single Leg RDL

3 x 12

Trap Bar Deadlift

3 x 5

Chest Supported DB Row

3 x 8

Deficit Push up

3 x 12

Rear foot elevated split squats

3 x 8

Kettlebell Deadbug

3 x 16

Legs up the wall

1 x 3:00

Monday

Full Body Strength Conditioning 2.

Jump Rope

4 x 0:30

KB Alternating Drop Lunges

3 x 12

Med Ball Lateral hops

3 x 12

Medicine ball rotational slam

3 x 6

Airdyne

5 x 0:20

Legs up the wall

1 x 3:00

Tuesday

Full Body Strength 3.

90-90 Flow

1 x 8

Figure four flow

1 x 10

Adductor/Thoracic Extensions

1/2 Kneel Hip Flexor Stretch

1 x 0:30

Band Over and Back

2 x 15

Glute Med Side Plank

1 x 0:30

Alternating Reverse Cursty Lunge

2 x 12

Inverted Rows

3 x 5

Medicine ball rotational slam

3 x 6

Sym. Stance DB Rows

3 x 12

Bent knee hip extensions

3 x 12

Barbell Bench Press

3 x 5

Front Foot Elevated Split Squat

3 x 8

DB Z Press

3 x 8

Heel elevated goblet squat

3 x 15

Pull up bar active hang

3 x 0:30

Legs up the wall

1 x 3:00

Wednesday

Full Body Strength Cardio/Mobility 4

Plank rotation to single arm extension

2 x 8

Figure four flow

2 x 8

Glute Kickstands

2 x 8

Supported hip airplane

2 x 8

Jog

1 x 0:30

1-mile Run

2 x 1

Thursday

Full Body Strength 5.

90-90 Flow

1 x 8

Adductor/Thoracic Extensions

1 x 12

Figure four flow

1 x 8

1/2 Kneel Hip Flexor Stretch

1 x 0:30

Glute Med Side Plank

1 x 0:30

Band Over and Back

1 x 15

Inverted Rows

2 x 8

Alternating Reverse Cursty Lunge

2 x 12

Medicine ball rotational slam

2 x 6

Hands Elevated Plyo Push ups

2 x 5

Slider Leg curl

3 x 12

Heel Elevated Squat

3 x 5

Barbell Romanian Deadlift

3 x 6

Lat Pulldown

3 x 12

Incline DB Press

3 x 12

DB Split Squat ISO holds

2 x 0:45

Copenhagen Plank

2 x 0:20

Legs up the wall

1 x 3:00

Friday

Full Body Strength Core/Arms Optional 6.

Jump Rope

4 x 0:30

Shoulder CARS

1 x 12

Glute Mobilization

1 x 10

Band Over and Back

1 x 20

Alternating DB Curls

3 x 24

Tricep Rope Pressdowns

3 x 12

Single Leg Calf Raises

3 x 8

Incline Bench Seated DB Curls

3 x 12

Tricep Rollbacks

2 x 12

Smith machine Standing calf raise

2 x 15

Dumbbell Lateral Raises

2 x 15

Incline bench rear delt flyes

2 x 15

Coach

More from JGA Performance

Jeff Andres

FAQs

Do I need experience strength training to do this program?

Yes you do. This is not a beginner program. You should have at minimum a basic knowledge on how to perform most common strength and conditioning movements. Squats, hinging, sprinting, jumping, and upper body pushing/pulling movements.

How many days a week is the program?

6 days most of the time, this is a constantly updating and changing program. But most weeks are 3/4 strength training days and 2 conditioning/cardio/sprint days.

How long are the workouts?

The workouts can be completed in 60 minutes most of the time. The conditioning workouts are usually no longer then 30 minutes.

Who is this training for?

Men/women who want to be strong, athletic, and be there absolute best physical selves. Be able to lift, run and jump. Basically be able to handle anything life throws at you.

How much communication will I get with the coach?

There is a chat in the app that allows you to send me messages/videos to look at form. I always respond within 24hr.

Can I cancel if I don't like it?

If you are on a monthly program you can cancel at any time. But there are no refunds. If you have paid for a yearly membership you can cancel but there are no refunds. You get a week of free training to see the programming.

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The Inner Circle