Graham Helton Training

Multi-sport
Coach
Graham Helton

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

benefit-image-0
Proven Programming
Features
feature-icon
Programming 5 days per week
Daily strength training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. A Link to my Exercise library will be provided
feature-icon
Detailed, expert instruction
Coaches will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body Power

A1

Spidermans

2 x 10

A2

Spiderman Rolls

2 x 10

B1

Pogo Hops

4 x 10

B2

Half-Kneeling Med Ball Throw

3 x 5 @ 10 lb

B3

Kettlebell Lunge Switches

3 x 5 @ 30 lb

C1

Back Squat

5 x 5 @ 82.5 %

C2

Box Jump

4 x 4 @ 18

D1

B-Stance Hex Bar Deadlift

3 x 4 @ 75 %

D2

FFE Hatfield Lunges

3 x 6 @ 77 %

E1

Landmine Cossack Squat

4 x 8

E2

Half Kneeling Lateral Flexion

4 x 8

Monday
Upper Body Power

A1

Inchworm

2 x 10

A2

Band YTWA

2 x 10

B

Situp Medball Throw

3 x 5 @ 10 lb

C1

Push Press

5 x 4 @ 77.5 %

C2

Single Arm DB Row

4 x 6 @ 72.5 %

D1

DB Bench Press

3 x 6 @ 82.5 %

D2

Cable Rotations

3 x 8

E1

Half Kneeling Landmine Shoulder Press

4 x 5

E2

Landmine Anti-Rotation

3 x 8

Tuesday
Conditioning/Core 

A

Assault Bike

6 x 0:25

B

KB Swing

3 x 4

C1

Paloff Press

2 x 8

C2

Farmers carry

2 x 20

D1

Front Rack Carry

2 x 20

D2

Toe touches

2 x 15

Wednesday
Deadlift

A1

Spidermans

2 x 10

A2

Spiderman Rolls

2 x 10

A3

Band T-Spine Rotation

B

Wicket Hop Series 1

5 x 3

C1

Trap Bar Deadlift

5 x 5 @ 82.5 %

C2

Box Jump

5 x 3 @ 18

D

Barbell Hip Thrust

4 x 6

E

DB Front Rack Walking Lunge

4 x 6 @ 30 lb

F1

Leg Extension

4 x 8

F2

Seated Leg Curl

4 x 8

Thursday
Upper Body Strength

A1

Spidermans

2 x 10

A2

Spiderman Rolls

2 x 10

B1

Band YTWA

2 x 10

B2

Eccentric Pushup

2 x 10

C1

Bench Press

5 x 5 @ 82.5 lb

C2

Bent Over Row

5 x 5

D

Incline DB Bench Press

3 x 8

E1

DB Lateral Raise

3 x 8

E2

Upright Row

3 x 12

F1

Alternating DB Curl

4 x 10

F2

DB Skullcrusher

4 x 10

Coach
coach-avatar Graham Helton

The Proof
verified-athlete-avatar Jamison Finnamore

U.S. Air National Guard

Verified Athlete

""

verified-athlete-avatar Ava Kossak

Volleyball Player

Verified Athlete

""

verified-athlete-avatar Andy Hunt

U.S. Army Soldier

Verified Athlete

""

Join Your Virtual Gym

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

Lift Heavy Run Fast (Sport)
screenshot1
Lift Heavy Run Fast (Sport)
screenshot2
Lift Heavy Run Fast (Sport)
screenshot3
Lift Heavy Run Fast (Sport)