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Make Athleticism Great Again

McVicar Performance

Strength & Conditioning

Coach

Tyler McVicar

MAKE ATHLETICISM GREAT AGAIN

After I was released, I realized I wasn’t only missing sport, I was missing my outlet as well.

The place to put my drive. My competitiveness. The need to push myself and find out what I was physically capable of.

Working out kept me in shape, but it didn’t give me that same mental satisfaction of training for something.

That’s why I built Make Athleticism Great Again.

A program that gives former athletes something to chase again - a way to fill the competitive void and reclaim your identity

Sprint faster. Jump higher. Lift heavier. Get more explosive. Test yourself physically. All while getting jacked and athletic again.

You’re not trying to relive your playing days.

You’re giving that bottled up competitive part of you somewhere to thrive.

Get athletic. Get jacked. Have something to chase again. And have fun while doing it.

$50 / mo

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Rebuild Athleticism

Feel like an athlete again. Built specifically for former athletes who miss being strong, fast, explosive, and capable. We combine speed, power, strength, conditioning, and muscle-building into one complete program designed to help you move better, feel better, and look like you still play.

Look Good, Feel Good, Move Good

Training shouldn’t beat you up just to prove it works. This training team is designed to build a body that feels strong, moves athletically, and looks like you still compete. Strength, speed, power, mobility, conditioning, and muscle—all trained with purpose to help former athletes look better, perform better, and feel like themselves again.

Reclaim Your Identity

Reclaim your identity. When I stopped playing, I never stopped training—but I lost the reason behind it. Once I started training to be athletic again, everything changed. I had something to chase. A reason to sprint, jump, get stronger, and push myself. Training became something I looked forward to again. I didn’t just feel better physically—I felt like myself again.

Features

Programming 6 days per week

You will have 2 options. An Upper/ Lower Split with 4 days of lifting, and 2 conditioning days. High/Low split, with 3 lifting, and 3 conditioning

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell/Trap bar // Squat rack // Weight plates, dumbbells

Recommended

Sled // Cable machines // Leg curl, extension // Plyo box // Space to sprint

Sample Week

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

Sunday

High/Low GPP: Week 1 Day 1 - Full Body Strength

Conditioning

Full Body Warmup

Active Couch Stretch 1x15 each side https://www.youtube.com/shorts/ICL0eRzJQWA Half Kneeling Adductor Rock 1x15 each side https://www.youtube.com/shorts/3oJp28JSEcw Pogo Hops 1x10 https://www.youtube.com/shorts/SjHRwhGXBl8 Leg Swings FWD+BWD+ Side to Side x10 each way for each leg A-Skip 2x10yds https://youtu.be/ ZTn|PaldseM Double Switch 2x10y https://www.youtube.com/shorts/hoksJnQf88E Yoga Push Up 1x10 https://www.youtube.com/watch?v=HvghDKEkT6w Band Facepull to Y Press https://www.youtube.com/shorts/qbfWrFxyI8c Medball OH Rotational Slam 3x5 https://www.youtube.com/shorts/8ReGsLOc-lo Medball Bent Over Chest Slam https://www.youtube.com/watch?v=00EGnQSLKwo

Sled Acceleration March

3 x 1 @ 10

Hill Sprint

1 x 5 @ 10

Box Jump

3 x 3

Back Squat

5 x 5

Romanian Deadlift

3 x 8

Half Kneeling Contalateral Landmine Press

2 x 8-10

neutral grip pull up

3 x 6-8

seated hamstring curl

2 x 10-12

Sunday

GPP: Week 1 Day 1 - Upper Body

Conditioning

Upper Body Warm Up

Perform 1 & 2 first, then perform the bottom 3 as a superset 1. Plank Shoulder taps 1x10 each https://www.youtube.com/shorts/VfwCQ14soUo 2. Yoga Push Up 1x10 https://www.youtube.com/watch?v=HvghDKEkT6w Band Facepull to Y Press https://www.youtube.com/shorts/qbfWrFxyI8c Medball OH Rotational Slam 3x5 https://www.youtube.com/shorts/8ReGsLOc-lo Medball Bent Over Chest Slam https://www.youtube.com/watch?v=00EGnQSLKwo

Bench Press

5 x 5

3 point row

4 x 6-8

wide grip Lat Pulldown

3 x 10-12

Split Stance Overhead Tricep Extension

3 x 10-12

Cable Reverse Fly

2 x 10-12

Back Supported Hanging Leg Raise

2 x 10-12

Assault Bike

1 x 15:00 @ 6

Monday

High/Low GPP: Week 1 Day 2 - Aerobic work, isometrics, mobility

Assault Bike

1 x 25:00 @ 6

Copenhagen Plank

2 x 45

SL Hip Thrust ISO on Toe

2 x 0:45

Rectus Femoris Plank

2 x 0:30

Sprinter Bridge

2 x 8

Side Lying Glute Bridge

2 x 10

Adductor Rocks

2 x 10

WORLD'S GREATEST STRETCH

2 x 10

Monday

GPP: Week 1 Day 2 - Lower Body

Prep

Lower Body Warmup

Sled Acceleration March

1 x 3 @ 10

Hill Sprint

1 x 4 @ 15

Back Squat

5 x 5

Romanian Deadlift

3 x 6-8

goblet split squat

3 x 8

seated hamstring curl

2 x 10-12

seated calf raise machine

2 x 10-12

Tuesday

High/Low GPP: Week 1 Day 3 - Full Body Strength

Conditioning

Full Body Warmup

Bench Press

5 x 5

3 point row

3 x 6-8

goblet split squat

3 x 6-8

GHD Hip Extension

2 x 10-12

seated calf raise machine

2 x 10-12

Tuesday

GPP: Week 1 Day 3 - Aerobic and Isometrics

Assault Bike

1 x 25:00 @ 6

Copenhagen Plank

2 x 45

SL Hip Thrust ISO on Toe

2 x 0:45

Rectus Femoris Plank

2 x 0:30

Sprinter Bridge

2 x 8

Side Lying Glute Bridge

2 x 10

Adductor Rocks

2 x 10

WORLD'S GREATEST STRETCH

2 x 10

Wednesday

High/Low GPP: Week 1 Day 4 - Aerobic work, abs, mobility

Assault Bike

1 x 25:00 @ 6

Back Supported Hanging Leg Raise

2 x 10-12

GHD ISO Side Hold with Plate Press

2 x 0:20

Adductor Rocks

2 x 10

WORLD'S GREATEST STRETCH

2 x 10

Wednesday

GPP: Week 1 Day 4 - Upper Body

Conditioning

Upper Body Warm Up

Strict Press

4 x 5

seated machine row

3 x 6-8

DB Bench Press

3 x 6-8

Narrow Mag Grip Pulldown

3 x 10-12

Tricep Pushdown

3 x 10-12

Farmers carry

3 x 0:30

Thursday

High/Low GPP: Week 1 Day 5 - Full Body Strength

Conditioning

Full Body Warmup

Sled Acceleration March

1 x 3 @ 10

Tempo Runs

1 x 6 @ 60

heels elevated goblet squat

3 x 6-8

Incline DB Bench Press

3 x 6-8

Chest-Supported DB Row

3 x 6-8

prone hamstring curl machine

2 x 10-12

Leg Extension

2 x 10-12

wide grip Lat Pulldown

2 x 10-12

Thursday

GPP: Week 1 Day 5 - Lower Body

Conditioning

Lower Body Warmup

Tempo Runs

1 x 5 @ 60

Box Jump

1 x 10

Trap Bar Deadlift

4 x 5

DB Reverse Lunge (Front Foot Elevated)

3 x 6-8

Landmine SL RDL

3 x 6-8

prone hamstring curl machine

2 x 10-12

Standing Smith Machine Calf Raise

3 x 10-12

Friday

High/Low GPP: Week 1 Day 6 Aerobic Work and Arms

Assault Bike

1, 10, 10 @ 5:00, 0:20, 0:20

Alternating DB Hammer Curl

8, 8, 12, 12

Skull Crushers

8, 8, 12, 12

Friday

GPP: Week 1 Day 6 Aerobic Work and Arms

Assault Bike

1, 10, 10 @ 5:00, 0:20, 0:20

Alternating DB Hammer Curl

8, 8, 12, 12

Skull Crushers

8, 8, 12, 12

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