Dynamic Performance: Training by Caleb Castillo in TrainHeroic

Castillo Athletic LLC

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

$25 / mo

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Improve Your Performance

Train like an athlete. Although this is a general program for general athletes, this program will help you increase your performance whether it’s on a rec league or playing with your buddies. People that want to feel better and move better overall would benefit from this programming.

Increase your Strength

Gradually increase your strength by following a simple plan. Strength training is a fundamental part of our health. This program will help increase overall muscle mass and strengthen muscle fibers and increase CNS output.

No More Guesswork

A solid program that won’t require you to hop from machine to machine, or guess what you’re working on for the day. This program gives you a solid outline of what is to be expected for the week.

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

Sunday

MAPS Performance P2D1

DB Lunge Matrix

4 x 18

DB Renegade Row to Pushup

4 x 15

Single Arm KB Thruster

4 x 20

DB Reverse Lunge

4 x 15

Landmine Anti Rotation

4 x 20

Monday

Total Body Mobility 1

Inchworm

2 x 8

90/90 Hip Switch

2 x 12

Couch Stretch

2 x 60

Front Loaded KB March

2 x 30

Waiter's Walk

2 x 30

Mini Band Hip Internal Rotation

2 x 15

Band Pull-Apart

2 x 12

Piriformis Foam Roll

2 x 30

Tuesday

MAPS Performance P2D2

Back Squat

4 x 20

Hand Supported Single Leg RDL

4 x 20

Landmine Rotational Low to High Press

4 x 20

Bench Press

4 x 6

Push Up to Shoulder Rotation

4 x 20

Wednesday

Total Body Mobility 2

Elevated Pigeon Stretch

2 x 20

Push Up to Shoulder Rotation

2 x 10

Machine Assisted Pull-Up

2 x 10

Machine Assisted Dip

2 x 15

Bear Crawl

2 x 40

Foam Roll : Hamstrings

2 x 20

Piriformis Foam Roll

2 x 20

Thursday

MAPS Performance P2D3

Zercher Squat

4 x 20

Dunphy Squat

4 x 20

Stick ISO Drivers

4 x 20

Stick Single Arm ISO Chest

4 x 20

Stick Lateral Drivers

4 x 20

Machine Assisted Pull-Up

4 x 2

Coach

More from Castillo Athletic LLC

Caleb Castillo

FAQs

Who is this programming for?

Anyone that wants to follow a routine, that is focused on increasing their general fitness, strength, endurance, and mobility.

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

The split will be a 3-6 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