Universal Sports Strength & Conditioning

Coach
Justin Goonan

Features
6 sessions per week
Must use App app to view and log training
Team Training
$75 / mo
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SPEED
Stay explosive off the line and sharp in open play with short, targeted speed endurance, max speed and repeat sprint sessions.
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Strength
Maintain power for tackles, scrums, and rucks without overloading your body mid-season.
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Conditioning
Match Replacement sessions are great ways to stay active on bye-weeks and to get a little extra fitness work while still recovering ahead of the next training week.
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Recovery
Build resilience to handle back-to-back matches while recovering faster between games.
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Peak Performance
Stay fresh, reduce injury risk, and consistently deliver your best every week. The goal isn’t just to survive the season—it’s to thrive in it.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 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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Delivered through TrainHeroic
Sweating over a 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.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
ROBUST

A1

3-way Ankle Mobility

1 x 10

A2

Leg Swings

1 x 10

A3

Shoulder Mobility - Wall Drills

1 x 10

A4

Piriformis Stretch

1 x 5

A5

Hip Stretch/Figure 4

A6

Knee Hug

A7

90-90 Stretch

A8

Hand walk

B1

Quadruped Hip Series

1 x 10

B2

Blackburn Series

1 x 10

B3

Side Plank

1 x 10

B4

Ankle Hop w/ 90-degree turn

1 x 2

B5

Drop Squats

1 x 10

B6

Hand Release Push-Up

1 x 10

C1

Skaters

3 x 4

C2

Clapping Push-Up

3 x 5

D1

Front Squat

5 x 5

D2

Landmine Row

5 x 6

D3

Pallof Press - Vertical

5 x 5

E1

Step-Ups

5 x 6

E2

Shoulder Press

5 x 5

E3

4-Way/ Manual Neck

4 x 0:05

F

Dead Hang

1 x 1

G

Sprint

3 x 4 @ 40

Monday
UB STR/LB MOB

A1

3-way Ankle Mobility

1 x 10

A2

Leg Swings

1 x 10

A3

Shoulder Mobility - Wall Drills

1 x 10

A4

Piriformis Stretch

1 x 5

A5

Hip Stretch/Figure 4

A6

Knee Hug

A7

90-90 Stretch

A8

Hand walk

B1

Quadruped Hip Series

1 x 10

B2

Blackburn Series

1 x 10

B3

Side Plank

1 x 10

B4

Ankle Hop w/ 90-degree turn

1 x 2

B5

Drop Squats

1 x 10

B6

Hand Release Push-Up

1 x 10

C1

Standing 1-Arm Landmine Press

5 x 4

C2

Cossack Lunge

4 x 6

C3

Dead Bug

5 x 10

D1

Hang Clean Jump Shrug

5 x 4

D2

Band Hip Flexor Stretch

5 x 0:30

D3

MB Side Throw

5 x 6

E1

Standing 1-Arm Landmine Press

4 x 8

E2

Front Squat

4 x 6

E3

Lat & Pec Stretch

4 x 0:30

F1

Lateral Lunge

4 x 5

F2

Bent Over Row

4 x 6

F3

Calf Stretch

G

Tabatas

1 x 10:00

Tuesday
Recovery/Mobility - 1
Wednesday
INTENSITY

A1

3-way Ankle Mobility

1 x 10

A2

Leg Swings

1 x 10

A3

Shoulder Mobility - Wall Drills

1 x 10

A4

Piriformis Stretch

1 x 5

A5

Hip Stretch/Figure 4

A6

Knee Hug

A7

90-90 Stretch

A8

Hand walk

B1

Quadruped Hip Series

1 x 10

B2

Blackburn Series

1 x 10

B3

Side Plank

1 x 10

B4

Ankle Hop w/ 90-degree turn

1 x 2

B5

Drop Squats

1 x 10

B6

Hand Release Push-Up

1 x 10

C1

RFE Squat Jumps

4 x 4

C2

Push Press

4 x 3

D1

Split Squat

5 x 5

D2

Hand Release Push-Up

5 x 10

D3

Concentration Grid

4 x 0:30

E1

Hip Thrust

4 x 6

E2

Single Arm Cable Pull Down

4 x 8

E3

Pallof Press

4 x 5

F

Accelerations

3 x 4 @ 25

Thursday
Bod Armor

A1

Shoulder Mobility w/ Dal

2 x 5

A2

4-Way/ Manual Neck

1 x 10

A3

Cat/Cow

1 x 10

A4

T-spine Mobility: Quadruped

1 x 10

A5

Hip Mobility - KB Squat

B1

Band Pull-Apart

1 x 10

B2

Cuban Press

1 x 10

B3

Scap Push-Up

1 x 10

B4

Plank to Push-Up

1 x 10

C1

DB Front Raise

4 x 10

C2

DB Bicep Curls

4 x 10

D1

1-Arm DB Row - WIDE

4 x 10

D2

Tricep Pushdown

4 x 10

E

:30/:30 Interval

1 x 10:00

Friday
Game Day Primer

A

Dynamic Activation

1 x 5

B1

Side Plank with Banded Clamshell (Dynamic)

2 x 10

B2

Band Rotations

2 x 10

B3

Band Face Pull

2 x 10

B4

Terminal Knee Extension

2 x 10

B5

Pallof Press

2 x 10

C1

Band Assisted Jumps

2 x 4

C2

Triple Response Broad Jump

2 x 2

C3

Clapping Push-Up

2 x 4

D

Flying Sprints

1 x 2 @ 20

Friday
Match Day Replacement - 1

A

My Dynamic Warmup

B

Run

1 x 10 @ 25

C

Run

1 x 5

D

Run

1 x 5 @ 25

Saturday
RECOVERY
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