Post Athlete Life (Advanced)

Smith Performance

Multi-sport
Coach
Tanner Smith

Are you a former athlete who misses being able to walk in the gym and have a workout ready for you? Whether you are a former NCAA Division 1 athlete or a former Varsity High School athlete, this program fits the needs of all athletes!

Disclaimer: This is the advanced program!! If you are looking for something with less equipment and simpler, then the intermediate level of this program is probably best suited for you!!

Too many athletes become lazy and out of shape because they lack the structure they once had for 10+ years of their lives! Too many former athletes let all their years of hard work go to waste simply because they don't have a coach/team to work with anymore.

This program is designed with 4 days a week of programming that is aimed to promote athletic growth and overall healthier lifestyles for former athletes!

**What this program includes: **

  • 4 Full Body Workouts (Each Day has an Upper/Lower Body Emphasis)
  • Each workout has 2-3 blocks of 3-5 exercises that include strength, mobility, power, plyometrics, and core.
  • Written to take around 60-65 minutes each
  • Can be done on any days of the week
  • Daily Challenge Sets (Workout Sets with non-conventional exercises to spice up your training with challenging exercises)

Below is the layout of how each week is structured:

  • Mon (Lower Emphasis)
  • Tues (Upper Emphasis)
  • Wed (No Workout, Used for Rest or Cardio of your choice)
  • Thurs (Lower Emphasis)
  • Fri (Upper Emphasis)
$20 / mo
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Plyometrics
The bodys ability to move quickly is one of the most important attributes to maintain as your body begins to age. Without the ability to move quickly, your body begins to fatigue faster and not be able to function well in lots of areas. As an athlete, most of us trained to be FAST so why let all that speed disappear?!?
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Strength
Strength work is something that most athletes are familiar with, however it is also something that once they are done with their athletic career can easily get neglected. This program provides you with lifts that will not only bring you back to the times of being in the weight room with your team, but also will challenege you to be the best version of yourself at all times.
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Core
Some of the main injuries that athletes sustain during their post athletic career is back injuries. This is often because they neglect any type of core training. Without our core/abdominals, our spine is left without support and therefore allows for a higher chance of injury. This section of us connects our body in all movements and is pivotal in maintaining a healthy/athletic lifestyle.
Features
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Programming 4 days per week
Daily strength, mobility, and plyometric 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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbells // Medicine Balls
Recommended
Barbell and Squat Rack
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1 Week 2

A1

Air Squat

1 x 20

A2

Squat Jumps

1 x 10

A3

WORLD'S GREATEST STRETCH

1 x 0:30

A4

Inchworm Push-Up

1 x 10

A5

Isometric Lunge Hold

1 x 0:25

A6

Shoulder Taps

1 x 20

B1

Depth Drop to Box Jump

3 x 5

B2

MB Slam + ISO Lunge

3 x 8

B3

Seated Box Jump

3 x 5

C1

Box Squat

8, 7, 6, 6, 6

C2

1-Arm DB Row

3 x 8

C3

Single Leg RDL

3 x 8

C4

Single Arm Bench Press

3 x 8

D1

SL Squat to Bench

3 x 8

D2

Yoga Push-Up

3 x 10

D3

Hollow Arcs

3 x 10

D4

Parallette L-Sit Hold

3 x 0:15

Monday
Day 2 Week 2

A1

Air Squat

1 x 20

A2

Squat Jumps

1 x 10

A3

WORLD'S GREATEST STRETCH

1 x 0:30

A4

Inchworm Push-Up

1 x 10

A5

Isometric Lunge Hold

1 x 0:25

B1

Step Up Bound

3 x 10

B2

Isometric Chin Up

3 x 0:20

B3

Clapping Push-Up

3 x 5

C1

DB Push Press

8, 7, 6, 6

C2

DB Shrug

3 x 12

C3

Calf Raise

3 x 15

C4

Band Pull-Apart

3 x 20

D1

Plate Sit Ups

4 x 10

D2

Plank Rows

4 x 8

D3

Tricep Rope Pulldowns

10, 10, 10, 20

D4

Core Windshield Wipers

3 x 10

Wednesday
Day 3 Week 2

A1

Air Squat

1 x 20

A2

Squat Jumps

1 x 10

A3

WORLD'S GREATEST STRETCH

1 x 0:30

A4

Inchworm Push-Up

1 x 10

A5

Isometric Lunge Hold

1 x 0:25

B1

Depth Broad Jump

3 x 10

B2

1/2 Kneeling Medicine Ball Slam

3 x 5

B3

Seated MB Vertical Jump

3 x 5

C1

Romanian Deadlift

8, 7, 5, 5, 5

C2

Scap Push-Up

3 x 10

C3

Single Leg Glute Bridge

3 x 10

C4

Single arm Cable Row

3 x 8

D1

Hanging Knee Raise

3 x 20

D2

Heel Elevated Squat (SLOW)

3 x 4

D3

Iso Hold DB Curl

3 x 15

D4

KB OH Sit-Up

3 x 10

Thursday
Day 4 Week 2

A1

Air Squat

1 x 20

A2

Squat Jumps

1 x 10

A3

WORLD'S GREATEST STRETCH

1 x 0:30

A4

Inchworm Push-Up

1 x 10

A5

Isometric Lunge Hold

1 x 0:25

A6

Shoulder Taps

3 x 20

B1

Split Squat Drops

3 x 5

B2

Bent Over Medicine Ball Chess Pass

3 x 10

B3

Lateral Broad Jump

3 x 5

C1

DB Bench Press

6, 5, 5, 5

C2

DB Lateral Raise

3 x 10

C3

DB Lateral Lunge

3 x 8

C4

Defecit Push-Up

3 x 10

D1

ISO Lunge + DB's

3 x 0:45

D2

Walking Lunges

3 x 10

D3

Couch Stretch (Hip Flexors)

3 x 0:30

D4

Hollow Rock

3 x 15

Coach
More from Smith Performance
coach-avatar Tanner Smith

Coach Tanner is an accredited Strength and Conditioning Coach that has worked with athlete populations of all levels. He was a NCAA Div 2 Swimmer for Biola University. He currently spends his time coaching S&C for multiple high school teams and multiple sports. Along with that he works individually with multiple other types of athletes in Lake Forest, CA.

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FAQs
What if I can't do the workouts on the assigned days?
No worries! The app easily allows you to switch the workout to whatever day of your choosing by clicking the three dots in the upper right hand corner of the workout!
Who is this program for?
Anyone looking to train like an athlete!
What if I have questions?
You can leave comments and questions on every workout/exercise!! I will get back to you asap!
What if I don't know how to do an exercise?
There are video demonstrations of every exercise!
Why are the workouts repeated each week?
In order to see adaptations in the body, you need to repeat the workout multiple times. If there is too much variety within the month, then the body never truly adapts. Find a way to increase your weights throughout the four weeks as well!
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