PROWESS PROTOCOL: Training by Justin Grant in TrainHeroic

PerformanceProwess

Basketball, Football , Strength & Conditioning, Baseball , Volleyball, Marathon, Bodybuilding, Combat Sports, Track & Field, Personal Training, Functional Training, General Fitness, Endurance, Plyometrics, Multi-sport, Speed, First Responders

Coach

Justin Grant

Features
6 sessions per week
Must use App app to view and log training
Team Training

$20 / mo

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Features

Access to your coaches

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

Programming 5 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

Delivered through TrainHeroic

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

Sample Week

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

Sunday

UPPER PUSH + KNEE DOM + FLEXION 2.0

Medicine Ball Slam

2 x 5

TrapBar Jump

2 x 5

Box Squat

12, 10, 8, 6, 4

Pull-Up

12, 10, 8, 6, 4

Leg Press

12, 10, 8, 6

Bent Over DB Row

12, 10, 8, 6

Leg Extension

12, 10, 8

Straight Arm Pulldown

12, 10, 8

Decline Sit Ups

2 x 10

Captain's Chair Leg Lifts

2 x 10

Monday

UPPER PUSH, HIP DOM, LATERAL FLEXION 2.0

KB Swing

2 x 5

Med Ball Chest Pass

2 x 5

RDL

12, 10, 8, 6, 4

Dip

12, 10, 8, 6, 4

Prone Machine Hamstring Curl

12, 10, 8, 6

Overhead Press

12, 10, 8, 6

Hip Thrust

10, 8, 6

Barbell Bench Press

10, 8, 6

DB Side Bend

2 x 10

SIDE PLANK LIFTS

2 x 10

Monday

MAX HR CONDITIONING

Assault Bike

10 x 15

Tuesday

UPPER/ LOWER ACCESSORIES + ROTATION 2.0

MED BALL PERPENDICULAR THROW

2 x 5

MED BALL HEIDEN

2 x 5

Russian Twist

2 x 10

Supine Windmill

2 x 10

Lateral Lunge

12, 10, 8, 6

BENT KNEE CALF ISO (YIELDING)

3 x 30

SINGLE LEG STANDING SMITH CALF RAISE

3 x 10

STANDING SINGLE LEG CALF ISO (YIELDING)

3 x 30

SINGLE LEG SEATED CALF RAISE

3 x 10

SINGLE LEG HIP ABDUCTION

2 x 10

SINGLE LEG HIP ADDUCTION

2 x 10

DB Bicep Curls

2 x 10

Hammer Curl

2 x 10

Cable Overhead Tricep Extension

2 x 10

Tricep Pushdown

2 x 10

SINGLE ARM REAR DELT FLY

2 x 10

Single Arm Lateral Raise

2 x 10

BENT KNEE CALF ISO (YIELDING)

DB Shrug

2 x 10

CAPTAIN'S CHAIR REVERSE SHRUG

2 x 10

Tuesday

SUB-MAX LOW THRESHOLD CONDITIONING

Run

1 x 20:00

Wednesday

UNILATERAL UPPER PULL + KNEE DOM + ISOS 2.0

SPLIT STANCE OVERCOMING ISO

2 x 30

HALF KNEELING SINGLE LEG JUMP

2 x 5

SINGLE ARM MED BALL SLAM

2 x 5

Split Squat

12, 10, 8, 6, 4

Single Arm Cable Pulldown

12, 10, 8, 6, 4

Seated Single Leg Press

12, 10, 8, 6

1-Arm DB Row

12, 10, 8, 6

Single Leg Extension

12, 10, 8

SINGLE ARM TRX ROW

12, 10, 8

Wednesday

SUB-MAX HIGH THRESHOLD CONDITIONING

Assault Bike

10 x 30

Thursday

UNI UPPER PUSH, HIP DOM, LATERAL FLEXION 2.0

SINGLE LEG RACK PULL ISO (RDL)

2 x 30

MED BALL RETRO STEP PARALLEL THROW

2 x 5

Single Arm Med Ball Chest Pass

2 x 5

Single Leg RDL

12, 10, 8, 6, 4

Alternating Chest Press

12, 10, 8, 6, 4

Single Leg Prone Hamstring Curl

12, 10, 8, 6

Seated Alternating Overhead Press

12, 10, 8, 6

Single Leg Hip Thrust

12, 10, 8

ALTERNATING INCLINE DB PRESS

12, 10, 8

Friday

EXTENSIVE + DEEP TIER + MAX VELOCITY PLYO DAY

Basic Jump Rope

1 x 1:00

Alternating Foot Jump Rope

1 x 1:00

HEEL ELEVATED POGOS

1 x 1:00

Multi directional pogo jumps

1 x 1:00

High Pogo

1 x 5

Deep Tier Squat Jumps

2 x 10

Multidirectional Deep Tier Squat Jump

2 x 5

Deep Split Stance Hop

2 x 10

Deep Skater Jumps

2 x 10

Vertical Jump

2 x 3

Single Leg Approach Jump

2 x 3

Triple Response Broad Jump

2 x 3

Single Leg Hops

2 x 3

20 Yard Sprint

Coach

Customer Reviews

Overall Rating

PROWESS PROTOCOL

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