Operation Meat Rocket

Compound Performance

Speed, Track & Field, Field Sports, Strength & Conditioning, Endurance, Rugby, Multi-sport, Plyometrics

Coach

Kyle Dobbs

Operation Meatrocket is a comprehensive strength and conditioning program focused on optimizing your athletic ability while not sacrificing your gains.

You can expect three strength and conditioning days each that are programmed around a concurrent model. Each day will focus on different intensity and volume exposures to ensure that you experience a well rounded training week while continuously seeing progress throughout the program.

$27 / mo

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Handling Your Programming Needs

Taking the guesswork out of your strength and conditioning goals!

Unparalleled Coaching Access

You won't have as much access to me anywhere for questions, feedback, and general HYPE! You will also receive access to monthly group presentations and Q&A's!

Become a Meat Rocket!

Get fast, get jacked, be a part of a fantastic community!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 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

Committed Teammates

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

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells, dumbbells, kettlebells, trapbars, cables, and standard

Recommended

Treadmill, rower, fan bike, prowler, and plyoboxes

Sample Week

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

Sunday

Week 1 Day 1

Bear KB Drag

Dynamic KB Arm Bar

KB Clean & Catch

Squat of Choice

3 x 3

Rear Foot Elevated Split Squat

2 x 15

Hooklying DB Bench Press

3 x 10

Lat Pulldown

3 x 10

Leg Curl

3 x 15

Preacher Curl

Seated Bicep Curl

Monday

Week 1 Day 2

Crawling

3 x 1:00

Cross Connect March

3 x 1:00

Rolling

3 x 1:00

Pogo Jump

3 x 10

Hamstring Co-Contraction Hold

3 x 30

B-Skip

3 x 10

Treadmill Work

1 x 800

Treadmill Work

4 x 90

GHR Eccentrics

3 x 3

KB Swing

3 x 10

Band Pull

3 x 30

Lying Leg Raise

Active Copenhagen

Mountain Climber

Single Leg Calf Raise

Tuesday

Week 1 Day 3

Bear KB Drag

3 x 30

Dynamic KB Arm Bar

3 x 30

KB Clean & Catch

3 x 5

Bench Press

3 x 3

Alternating DB Incline Press

2 x 15

DB Alternating Row

3 x 15

FFE Reverse Lunge

3 x 10

Sled Push

DB Skullcrusher

Cable Tricep Pushdown

Wednesday

Week 1 Day 4

Rolling

3 x 1:00

Cross Connect March

3 x 1:00

Crawling

3 x 1:00

Loaded Eccentric Drop/Jump

3 x 3

Medicine Ball Scoop

3 x 5

Banded High Knees

3 x 10

Treadmill Work

3 x 60

Treadmill Work

5 x 30

Box Jump

5 x 3

HICT Medicine Ball Slam

3 x 2:00

Lying Leg Raise

Active Copenhagen

Mountain Climber

Single Leg Calf Raise

Thursday

Week 1 Day 5

Bear KB Drag

3 x 30

Dynamic KB Arm Bar

3 x 30

KB Clean & Catch

3 x 5

Trap Bar Deadlift

3 x 3

Romanian Deadlift

2 x 15

Goblet Squat

Push Up w/ Reach

Seated Alternating DB Overhead Press

Seated DB Lateral Raises

Friday

Week 1 Day 6

Crawling

3 x 1:00

Cross Connect March

3 x 1:00

Rolling

3 x 1:00

Pike w/ Alternating Toe Touch

3 x 5

Walking Buttkick

3 x 30

Supine Hamstring March

3 x 10

Assault Bike

10 x 1:00

Track Workout

1 x 30:00

Jump Rope

3 x 2:00

Lying Leg Raise

3 x 15

Active Copenhagen

Mountain Climber

3 x 10

Single Leg Calf Raise

Coach

More from Compound Performance

Kyle Dobbs

Kyle is strength and conditioning coach with over 15 years in the field working with both professional and collegiate athletes, as well as with everyday people interested in upping their games!