Train Like An Athlete: Training by AJ Barrera in TrainHeroic

Train Like An Athlete

The Mamba Den

Basketball, Volleyball, Soccer, Football , Strength & Conditioning, General Fitness
Coach
AJ Barrera

Welcome to the Mamba Team Program: Train Like An Athlete! You'll be joining a workout team centered around training to be the best version of yourself. Whether that's becoming more athletic for your sport or just trying to look good/feel good, this program will be perfect for you. It'll be a mix of athletic movement, general fitness, strength, power and conditioning.

Training like an athlete has so many benefits that carryover to everyday life. As we grow older, power and strength are the first things that we lose if untrained, so its important to train those qualities and we should train for the future, not the present.

If you're serious about becoming the best version of yourself then you're in the right place!

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ATHLETIC BASED TRAINING
Get stronger, faster, and move better which will carryover to your sport and everyday life. Also, who doesn't want to look like an athlete?!
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NO MORE PLANNING WORKOUTS
No more guessing or doing random Instagram workouts. You'll have fresh programming every month. Just walk into the gym, check the App, and get going!
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Community and Accountability
You’ll have access to myself along the way meaning you can ask me questions, get advice on form and technique etc., and you'll be surrounded by a group of people all looking to achieve the same goal: get better.
Features
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Access to your coach
Along with your fellow teammates, I will help hold you accountable! You can message me or send videos through the app for help with form or anything.
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Programming 7 days per week
Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Easy to follow video instructions to help make sure you're performing each exercise correctly.
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Committed Teammates
You'll be joining a team full of like-minded individuals who will be there to help and support you along the way.
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Delivered through TrainHeroic
All workouts and programming will be delivered through the easy to use TrainHeroic App.
Equipment
Required
BARBELLS // DUMBBELLS // BANDS // SQUAT/POWER RACK // BARBELLS // DUMBBELLS // BANDS // SQUAT/POWER RACK
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Full Body Day 1

A

Dynamic Warm-Up 1

1 x 10:00

B

Box Jump (Standing)

3 x 5

C

Single Leg Lateral Line Hops

3 x 20

D1

2/3 Barbell Squat

6 x 5

D2

Rhythmic Squat Jumps

5 x 5

E1

DB Neutral Grip Bench Press

6 x 5

E2

Plyometric Push-ups

5 x 5

F

Chin-ups

3 x MAX

G

Band Face Pull + External Rotation

3 x 12

H

DB Curl

3 x 12

I

Dips

3 x 12

J

Calf Raises

3 x 10

Circuit

K

Zone 5 Cardio (90-100% of your max heart rate) Sprints 10 Rounds 15 seconds on/45 seconds off Key Points: -You can substitute sprints with another high intensity workout such as the Assault Bike, Jump Rope, etc. But you must be giving FULL effort! -You should feel 8 or 9/10 tired after doing these, if you aren't then you didn't go hard enough.

L

Isometric Lunge Hold

3 x 30

Monday
Core & Zone 2 Cardio

A

Dynamic Warm-Up 1

1 x 10:00

B1

Strict Hanging Leg Raise

3 x MAX

B2

Plank Walkouts

3 x 1:00

Circuit

C

Zone 2 Cardio (60-70% Max Heart Rate) 20 minutes of your choice of cardio (light jog, row, bike, shoot around, ball handling drills etc.) You choose your cardio, but make sure you choose something you can do for 20 minutes straight. This is for recovery and also enhances fat burning.

Tuesday
Full Body Day 2

A

Dynamic Warm-Up 1

1 x 10:00

Circuit

B

1) Sprint 4x20m Rest 1-2mins between sets. Go as fast as you can. 2) Skips for height 2x20m 3) Skips for distance 2x20m Key Points -Not a super set, complete each individually. -If your goal is athletic performance, perform each with max intent! -Keep an eye on the reps/distance, these will be changing.

C

Pogo Jumps

3 x 50

D

Hip Hinges (RDL)

2 x 10

E

DB Push Press

4 x 8

F

Barbell Row

4 x 8

G

DB Lateral Shoulder Raise

3 x 12

H

Lat Pulldown

3 x 12

I

Cable Flyes

3 x 12

Circuit

J

Zone 4 Cardio (80-90%% max heart rate) Running or your choice of low impact cardio 10 Rounds 1 minute on/1 minute off -During the 'rest' period, keep moving but at a slower pace (think Zone 2-3) -You should feel 8 out of 10 tired after this

Wednesday
Core & Zone 2 Cardio

A

Dynamic Warm-Up 1

1 x 10:00

B1

Cable Woodchopper

3 x 10

B2

Plank Walkouts

3 x 1:00

Circuit

C

Zone 2 Cardio (60-70% Max Heart Rate) 20 minutes of your choice of cardio (light jog, row, bike, shoot around, ball handling drills etc.) You choose your cardio, but make sure you choose something you can do for 20 minutes straight. This is for recovery and also enhances fat burning.

Thursday
Full Body Day 3

A

Dynamic Warm-Up 1

1 x 10:00

B

Depth Jumps

3 x 5

C

Rhythmic Squat Jumps

3 x 10

D

Trapbar Deadlift

10 x 1

E

Close Grip Bench Press

3 x 12

F

Reverse Step-Up

3 x 10

G

1-arm DB Row

3 x 12

H

Calf Raises

3 x 15

Circuit

I

Zone 5 Cardio (90-100% of your max heart rate) Sprints 10 Rounds 15 seconds on/45 seconds off Key Points: -You can substitute sprints with another high intensity workout such as the Assault Bike, Jump Rope, etc. But you must be giving FULL effort! -You should feel 8 or 9/10 tired after doing these, if you aren't then you didn't go hard enough.

Friday
Core & Zone 2 Cardio

A

Dynamic Warm-Up 1

1 x 10:00

B

Sprinter Sit-ups

3 x 20

C

Suitcase Carry

3 x 1:00

Circuit

D

Zone 2 Cardio (60-70% Max Heart Rate) 20 minutes of your choice of cardio (light jog, row, bike, shoot around, ball handling drills etc.) You choose your cardio, but make sure you choose something you can do for 20 minutes straight. This is for recovery and also enhances fat burning.

Coach
coach-avatar AJ Barrera

Certified Physical Preparation Specialist

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NOTHING TO LOSE, SO MUCH TO GAIN

You get to try the program out for FREE for a week, if its not for you that's no problem! If I can be of any other help or you'd like more individualized programming please feel free to reach out to me about that as well.

Start My 7-Day Free Trial
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FAQs
What kind of workouts should I expect?
You should expect to TRAIN LIKE AN ATHLETE! This doesn’t necessarily mean you need to be an athlete, but I believe everyone can benefit by training this way. Along with lifting weights, you will run, jump, and throw!
Why should I train like an athlete if I’m not an athlete?
This type of training will have carryover into all aspects of your life. As we get older, we tend to lose power and strength which can hinder us from basic movements or even lead to injury. If your goal is not to be more athletic you can still benefit.
What if I join in the middle of a phase?
You can join anytime! The program is designed in a way that anyone can hop in at anytime and can be adjusted to your level.
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
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Train Like An Athlete
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Train Like An Athlete
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Train Like An Athlete