Train Like An Athlete (4 Day)

Horton Barbell

Strength & Conditioning

Coach

Coach Ryan Horton

The most requested program I get is from former players who ask for a program, "just like we did when I played."

This is the inspiration for the Train Like An Athlete team.

This program puts a heavy emphasis on Olympic lifts (Snatches, Cleans, Jerks) and big compound movements (Squats, Bench, Pull-ups)... exactly how I've trained elite athletes for two decades.

If you're a former athlete who wants to train like you used to, or you're a weekend warrior who wants to dominate your softball league or your next adventure race... this is the program you've been looking for.

Like all my training teams, the Train Like An Athlete 4 Day team comes with a FREE 7 Day trial so you can know for sure if it's a good fit before you commit.

$29 / mo

Start My 7-Day Free Trial

Train Like a D1 Athlete

I've taken the training that I've used successfully for years with D1 Athletes and have packaged it into a 4-day a week program that can be completed in about an hour each session.

Become More Powerful & Explosive

Will you get stronger using this program? 100%. What sets this type of training apart though is that you'll also become more powerful and explosive. Expect plenty of Olympic lifting, box jumps and more to help you dominate the competition.

Expert Coaching

Not only do you get the benefit of Coach Horton's over 20 years of experience writing strength programs, you get direct access to have any of your questions answered. Not sure how to do something or need a modification? Expert coaching is a direct message away.

Features

Access to Coach Horton

Have a question about the program or an exercise? The answer is a quick direct message away.

Programming 4 days per week

Detailed strength training that will challenge you just like when you were playing competitvely.

Exercise Video Guidance

Instructional videos to guide your training and make execution easy

Detailed, expert instruction

Benefit from the decades of experience our Coaches bring to the table

Track Your Progress

Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.

Equipment

Required

Barbell // Bumper Plates // Squat Rack

Recommended

Dumbbells // Resistance Bands

Sample Week

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

Monday

Week 1 Day 1

Prep

Legends Warmup 1

2 Rounds of the following: Arm Circles x 10 forward & backward Banded Shoulder External Rotation x 10 Lateral Band Walk x 10 right & left Banded Knee Hip External Rotation x 10 right & left Banded Bodyweight Squat x 10 Pushup + Rotation x 10 + 5e Reverse Lunge + Reach x 5e 50 Abs of Your Choice

Snatch Complex

2 x 5

Band Face Pull

2 x 10

Banded Knee External Rotation

2 x 10

Hang Power Snatch

4, 3, 3, 3, 3 @ 57, 68, 72, 75, 75 %

Power Clean

3, 3, 2, 2, 2, 2 @ 57, 66, 73, 77, 80, 83 %

Clean Pull

5 x 2 @ 84, 87, 87, 90, 90 %

Weighted Pull Ups

3 x 8

DB Shrug

3 x 12

Side Plank

3 x 0:30

Tuesday

Week 1 Day 2

3 x 3

2 x 3

3 Way Lunge

2 x 3

Reverse Hyperextension

2 x 10

Back Squat

3, 3, 3, 2, 2, 2, 2 @ 56, 66, 70, 74, 78, 80, 82 %

Pistol Squat

3 x 5

Single Leg RDL

3 x 5

Single Arm DB Incline Bench

3 x 10

Curl and Press

3 x 15

Weighted Dips

3 x 15

Thursday

Week 1 Day 4

Javorek Complex

2 x 3

Copenhagen Plank

2 x 0:15

Band 90 External Rotation

2 x 10

Power Jerk

4, 3, 3, 3, 3 @ 57, 68, 72, 75, 75 %

Hang Power Clean

7 x 3 @ 56, 66, 70, 74, 74, 78, 78 %

Trap Bar Pulls

4 x 4 @ 80, 80, 84, 88 %

Landmine Row

3 x 12

Hammer Curl

3 x 10

Plank

3 x 0:45

Friday

Week 1 Day 5

3 x 3

2 x 3

Scap Push-Up

2 x 15

TKE

2 x 10

Bench Press

6 x 3 @ 55, 65, 72, 75, 78, 78 %

Front Squat

4, 4, 5, 5, 4, 4 @ 55, 65, 71, 71, 75, 75 %

Z-Press

3 x 8

DB Lateral Lunge

3 x 5

Skull Crushers

3 x 12

Glute-Ham Raise

3 x 7

Coach

More from Horton Barbell

Coach Ryan Horton

Coach Horton brings over 20 years of Collegiate Sports Performance experience as both a Head Strength and Conditioning Coach and a Director of Sports Science.

Start Training Like an Athlete Today

Whether you're a former athlete who wants to train like they did in their glory days or you've always wanted to train like an elite level athlete, now is your chance!

Start My 7-Day Free Trial

FAQs

How Much Olympic Lifting is in this Program?

Quite a bit. You should expect to see Olympic lifts (or variations) multiple times per week. If you're looking for a program that does not include Olympic lifts I would suggest looking at our 4 Day Strength team.

Where Should I Start?

Right now. This program runs on continuous cycles that can be joined at any time.

Is there a Contract?

The program runs month to month and can be cancelled at any time.

Where Can I Find Answers Not Listed Here?

Contact me here: https://hortonbarbell.com/contact/

The Proof

Rock Ya-Sin

San Francisco 49ers

Verified Athlete

"Coach Horton played a big role in helping me develop as an athlete. His coaching is one of the reasons that I learned how to train and take care of my body properly. I still use a lot of his advice and coaching points in the NFL today."

Matt Hennessy

Atlanta Falcons

Verified Athlete

"Coach Horton was an integral part of my development as a college football player, taking me to a new level when it came to size, speed and strength."

Sarah C.

Former Soccer Player / Mom

Verified Athlete

"This program is EXACTLY what I'd been looking for. This reminds me so much of my old college workouts when I was in the best shape of my life. And, every week, I can feel myself getting closer and closer to the athlete I was at 22."

Join Your Virtual Gym

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

Train Like An Athlete (4 Day)