Project Diesel

Strength Sport

Coach
Peter Anderson

A program designed to develop strength, power, and athleticism with a focus on heavy barbell movements and accessories paired with plyometrics and sprinting.

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What can you expect from Project Diesel?
Increases in Strength, Rate of Force Development, Structural/Connective tissue Resiliency, Speed, Power, and Agility.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
Barbell // Med Ball // Squat Rack // Bench // Pullup + Dip Bar // Bumper Plates // Assault Bike
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1 Block 1

A

Depth Drop Pushup

@ 2

B

Barbell Bench Press

3, 3, 3, _

C

Weighted Pull Ups

3, 5, 5, 5

D

Dip

E

GHD Sit-Up

Monday
Day 2 Block 1

A

Kneeling Start

6 x 1 @ 5

B

Distance Bound

4 x 1 @ 20

C

10 Yard Flying Start

4 x 1 @ 10

D

Step Up Bound

4 x 4

Tuesday
Day 3 Block 1

A

Depth Jump

B

Hang Power Snatch

C

Back Squat

D

Romanian Deadlift (RDL)

E

Hip Airplane

Thursday
Day 4 Block 1

A

Handstand Hold

B

Dip

C

Dumbell Row

D

GHD Hip Extension

E

Single Arm Dead Hang

Friday
Optional  Plyos + Agility

A1

Split Hop

A2

Pogo Jump

B

Low Pogo Plate Drill

C

2 cone drill

8 x 1

Saturday
Day 5 Block 1

A1

Vertical Jump

5 x 3

A2

Med Ball Slam

5 x 3

B

Snatch Grip Deadlift

3 x 5

C

Front Foot Elevated Split Squat

D

Overhead Squat ISO

E

GHD Sit-Up

Coach
coach-avatar Peter Anderson

Strength and Performance Coach for over 12 years.

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Project Diesel

If you are looking to become a COMPLETE athlete, with a body capable of doing whatever you ask of it, sign up today!

Start My 7-Day Free Trial
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FAQs
Who is this for?
Anyone looking to improve their general athleticism and strength
How many days per week is the program?
The program will be run on a 10 day split.
The Proof
verified-athlete-avatar Peter Anderson

Head Coach

Verified Athlete

"This program is what helped me transition from powerlifting back to being a fully capable athlete. I'm as strong as I've ever been, but now able to run, jump, and move better than when I was playing football in college."

Join Your Virtual Gym

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

Project Diesel
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Project Diesel
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Project Diesel
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