S.A.S.

Apex Athletes

Coach
Number One HSP

Strength and Speed

Whether you are a competitive athlete wanting to improve your game, an everyday gym goer or dead serious about getting stronger, strength and speed can help you achieve your goals.

This programme is written in 8 weeks blocks, working up to a re test of your 3RM lifts at the end of each block.

Follow the programme to see improvements in your max lifts, develop full body strength and improve your speed and power development.

$10 / mo
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Daily Sessions
~60 min full body sessions programmed everyday of the week.
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Build to A Testing Week
Programmed in 8 week long blocks, to allow you to re test your strength every 2 months.
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Keep It Interesting
A combination of olympic lifting, speed work and bodybuilding, so you never get bored.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Barbell // Kettlebells // Dumbells // Sled // Medicine Ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-11-07

A

Paused Pull Ups

3 x 4

B1

Romanian Deadlift

3 x 8

B2

Front Rack Reverse Lunge

3 x 6

C1

TRX Row

3 x 10

C2

Push-Up

3 x 8

C3

Bottom Up KB Press

3 x 6

D1

Tempo Goblet Squat

3 x 6

D2

Hanging Tuck Hold

3 x 20

D3

SL Pallof Press

3 x 6

Monday
2021-11-08

A

Negative Deadlift

3 x 5 @ 60 %

B1

Walking Lunges

3 x 8

B2

Slider Curls (Ecc.)

3 x 5

C1

SA DB Bent Over Row

3 x 10

C2

Seated DB Press

3 x 10

D1

Press Up

3 x 8

D2

Plank Reach

3 x 20

D3

Hollow Rock

3 x 0:30

Tuesday
2021-11-09

A1

Push Press Eccentric

3 x 5

A2

American KB Swing

3 x 12

B1

DB Front Squat

3 x 8

B2

Good Morning (KB)

3 x 8

B3

Inverted Row

3 x 6

C1

DB Farmer's Carry

2 x 20 @ MAX kg

C2

Pallof Press

2 x 10

D

Push-Up

1 x 2:00 @ MAX

Wednesday
2021-11-10

A

Tempo Back Squat

3 x 4 @ 60 %

B1

Standing Arnold Press

3 x 8

B2

DB Renegade Row

3 x 6

C1

DB Box Step Over

3 x 8

C2

Sled Push

3 x 30

C3

Medicine Ball Slam

4 x 6

D1

Side Plank On Hand

4 x 0:20

D2

Wall Sit

4 x 0:30

Thursday
2021-11-11

A

Tempo Bench Press

3 x 6 @ 60 %

B1

Bulgarian Split Squat

3 x 10

B2

Glute Bridge

3 x 10

C1

Isometric Pull Up Hold

3 x 0:10

C2

Banded Pull Down

3 x 8

C3

Tricep Dip

3 x 10

D1

SB Plank

2 x 0:30

D2

SB Pass

2 x 10

Friday
2021-11-12

A

Tempo Front Squat

3 x 6 @ 60 %

B1

Front Rack Step-Ups

3 x 6

B2

DB Romanian Deadlift

3 x 12

C1

Seated Sled Pull

3 x 10

C2

SA DB Push Press

3 x 6

C3

Barbell Bicep Curl

3 x 12

D1

Arch Hold

3 x 0:20

D2

Med Ball Vertical Throw

3 x 3

Saturday
2021-11-13

A

Eccentric Hip Thrust

3 x 6

B1

Inverted Row

3 x 8

B2

Good Morning

3 x 8

C1

Goblet Squat

3 x 12

C2

Single Arm Russian KB Swing

3 x 4

C3

Half Kneeling Bottoms Up KB Press

3 x 5

D1

SB Spell

3 x 1

D2

MB Forward Throw

3 x 4

Coach
More from Apex Athletes
coach-avatar Number One HSP

Strength and conditioning qualified coaches at Number One HSP.

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Improve your strength and speed in 8 weeks?

Test your lifts, follow our SAS programme and get stronger in 8 weeks.

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FAQs
Is it suitable for beginners?
Absolutely. All exercises are accompanied by a video and form tips, so you'll never be lost.
Do I have to do all the sessions?
No. Every session is a full body session, so you can dip in and out through the week.
The Proof
verified-athlete-avatar Jo Dallas

16.5kg down since following SAS

Verified Athlete

"I'm always learning!"

verified-athlete-avatar Gaz Hughes

200kg deadlift incoming!

Verified Athlete

"SAS forever"

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When you join a team you’re getting more than programming, you’re joining an online community.

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