RACK S&C

Guerilla Performance

Strength & Conditioning, Football , General Fitness, Power Sports , Functional Fitness, Field Sports, Law Enforcement, First Responders
Coach
Wyatt Armstrong

A minimalist strength and performance program where you don't need to leave the rack.

Do you train at a commercial gym with limited space and equipment?

Tired of rolling into a packed gym with an extensive strength and conditioning program filled with extended plyos and sprints that you end up having to skip?

Rack S&C is a program designed to get athletes bigger, stronger, and more explosive all minimal equipment and space so you can train anywhere, even at a packed commercial gym. You can do everything from a single squat rack with a bench, dumbbells, and a few bands.

No need to have a ton of room for extensive jumps or sprints, and no need for any special equipment or set up.

Just get to a rack.

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Strength and Power in Commercial Gyms
This program is designed for the thousands of athletes who want to develop strength and power but have to train in commercial gyms. We realize a lot of athletes do not have access to a large area for longer sprints and extended plyos, or special equipment for certain exercises.
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Full Body Athletic Development
We use a Tier style training program, meaning each day trains the body as a whole, best mimicking the demands of any sport. Each day will have power, strength, and accessory exercises in order to progress your athletic performance faster than ever.
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Efficient Training
This program prioritizes cutting the fluff and timing rest periods to ensure efficiency in the gym. Wasted time in the gym diminishes recovery and takes time away from you practicing your sport. Each session is designed to take a max of 60 minutes.
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Less Time Lifting, More Time Practicing
This program is designed to aid in increased athletic performance. Nothing you do in the gym is going to directly make you a better athlete, the only "sports specific" training you do is directly practicing your sport. No more wasted time in the gym, more time perfecting your sport.
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 5 days per week
4 days of strength and power training and 1 field day for sprinting and plyometrics
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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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Power Rack // Barbell // Dumbbells // Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Split Stance Pogo

2 x 0:20

A2

Wall Switches

2 x 0:20

B

Hang Snatch High Pull

6 x 3 @ 70 %

C

Back Squat

5 x 5 @ 80 %

D

Barbell Row

4 x 6 @ 70 %

E1

Banded Hamstring Curl

3 x 8

E2

Barbell Bicep Curl

3 x 8

F

Barbell Side Bend

3 x 3

Recovery

G

Parasympathetic Breathing

Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym

Monday
Week 1 Day 2

A1

Single Leg Pogos

2 x 0:20

A2

Skaters

2 x 0:20

B

Push Press

6 x 3 @ 70 %

C

Snatch Grip RDL

5 x 5 @ 80 %

D

Close Grip Bench Press

4 x 6 @ 70 %

E1

DB Rear Foot Elevated Split Squat

3 x 8

E2

Banded Tricep Pushdown

3 x 8

F

Hanging Leg Raise

1 x 50

Recovery

G

Parasympathetic Breathing

Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym

Wednesday
Week 1 Day 4

A1

Lateral Quick Feet

2 x 0:20

A2

Cossack Pogo

2 x 0:20

B

Power Clean

6 x 3 @ 70 %

C

Anderson Zercher Squat

5 x 5 @ 80 %

D

Chin-Up

4 x 6

E1

Barbell Upright Row

3 x 8

E2

Hamstring Bridge March

3 x 8

F

Jefferson Curl

3 x 3

Recovery

G

Parasympathetic Breathing

Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym

Thursday
Week 1 Day 5

A1

Wall Drill ISO

2 x 0:20

A2

Plate Overhead Switches

2 x 0:20

B

Barbell Back Squat Jump

6 x 3 @ 20 %

C

Clean Deadlift

5 x 5 @ 80 %

D

Behind the Neck Press

4 x 6 @ 70 %

E1

Banded Face Pull

3 x 8

E2

DB Lateral Raise

3 x 8

F

Calf Raise

1 x 50

Recovery

G

Parasympathetic Breathing

Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym

Friday
Field Day (Accel)

PAP 1

A

Knee Pull to Lunge w/twist- 10yd Frankenstein+ RDL- 10yd Dual Pogos- 10yd SL Pogos- 10yd each leg Max Height Pogos- 10yd A Series March- 10yd A Skips- 10yd A Runs- 10yd

B

Broad Jump

4 x 3

C

Squatted Falling Starts

5 x 10

D

20 Yard Sprint

6 x 20

Recovery

E

Parasympathetic Breathing

Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym

Coach
coach-avatar Wyatt Armstrong

- 7+ Years of In Person and Online Coaching - Nationally Ranked Olympic Weightlifter and Powerlifter - B.S. Exercise Science with an emphasis on sports nutrition - USAW Level 1 - NASM CPT, CES - NCSF Sports Nutritionist - Performance based coaching in collegiate strength and conditioning, powerlifting, weightlifting, strongman, CrossFit, etc.

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Just Get To A Rack.

First 7 days is on me. Give it a shot and let me know what you think.

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FAQs
Who is this program for?
Anyone who wants to become a stronger and more powerful athlete but doesn't have access to the equipment and space needed for a traditional S&C program. With no sprints or extended plyos on lifting days, you do not need access to a large turf area or an open space to get the program done.
Do I really just need a power rack?
Yes! All the core programming can be done with everything you find at a basic power rack. You might need to bring over a set of dumbbells or a few bands, but everything can be done in the space in and around the rack.
How long is each session?
Each session should take no more than 60 minutes to complete. With timed rest and timed sets you can be sure that you are not spending aimless hours in the gym.
Why no extended plyometrics or sprints?
This program is for those that do not have the space for a traditional S&C program that might integrate sprinting and extended plyometrics within a training session. Using RACK programming, you will have an optional "field day" where we have plyos and sprints to develop these qualities if desired.
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RACK S&C
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RACK S&C
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RACK S&C
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