Dynamic Performance: Training by Caleb Castillo in TrainHeroic

Catch22 Fitness

Coach

Caleb Castillo

Dynamic Performance is a comprehensive fitness program designed to enhance overall strength, endurance, and mobility through a 3 day training split throughout the week.

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

$45 / mo

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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

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

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

Monday

Squat/Pull (HT)

Band Face Pull

2 x 12

Banded Row

2 x 12

Forward Walking Lunges

2 x 12

Barbell Back Squat

4 x 10

1-Arm DB Row

4 x 10

Goblet Squat

3 x 15

Lat Pulldown

2 x 15

Banded Tricep Pushdown

3 x 0:25

DB Bicep Curls

3 x 0:25

Wednesday

Hinge/Press (HT)

DB B-Stance RDL

2 x 20

Barbell Row

2 x 20

DB Farmer's Walk

2 x 40

Trap/Hex Bar Deadlifts

4 x 12

Barbell Bench Press

4 x 10

DB B-Stance RDL

3 x 8

DB Shoulder Press

2 x 20

Barbell Push-Up

2 x MAX

Slider Hamstring Curl

2 x 20

Friday

Unilateral

Barbell Row

2 x 20

DB Shoulder Press

2 x 20

DB Step Up

2 x 10

Seated Single Leg Press

3 x 10

1-Arm DB Row

3 x 10

Single Arm KB Thruster

3 x 10

DB B-Stance RDL

3 x 10

Seated leg curl

2 x MAX

Coach

More from Catch22 Fitness

Caleb Castillo

FAQs

Who is this programming for?

Anyone that wants to follow a 3-day/week routine, that is focused on increasing their general fitness, strength, and endurance.

How many days a week and how long are the sessions?

The split will be a 3-day split, and sessions usually shouldn't last more than an hour each.

If I'm a beginner will this suit me?

Absolutely, integrating someone that is new to training is super easy and we will reduce volume and intensity throughout the beginning so you can adjust to the program seamlessly.

Will I have access to my coach?

You will have access to me through the app, any questions you have I will answer them any time I am available!

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Dynamic Performance