Adapt & Develop Off-Season Program

Coach
James Crichton

The Resilient Athlete is a program designed to make you a robust, resilient and slick moving individual. This concept of training is favourable to have you prepared to meet sports demands and daily tasks. You'll get weekly access to us to ensure your working in the right direction and thrive in a community that will have you smashing pb's on the regs.

Features
4 sessions per week
Must use App app to view and log training
Team Training
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Reduce Chances of Injury
you can never fully prevent injury but you can certainly put yourself in a position where you are less likely to get hurt, this program will do that exactly as you chase physical qualities that help you prepare for you sport
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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 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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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2025-04-28

A

Hamstring Bridge (foam roller)

3 x 0:30 @ 8

B

Extensive Plyo Circuit

1 x 10

C

Hang Power Clean

3 x 5

D

Zercher Squat

1 x 20 @ 6

E

Trap Bar Deadlift

1 x 20 @ 6

F

Bench Press

1 x 20 @ 6

G

Chest-Supported DB Row

1 x 20 @ 13.23 kg

H

Half-Kneeling DB Shoulder Press

1 x 20 @ 6

I1

Adductor Machine

1 x 20 @ 7

I2

DB Seesaw Squatty Curls

3 x 16

Thursday
2025-5-1
Friday
2025-05-02

A

COD Warm-Up Circuit

B

Banded Split Crossover Iso

2 x 0:20

C1

Banded Open Step

3 x 5

C2

Bent Knee Prime Times (arms overhead)

3 x 15

C3

Half Kneeling Sprint

3 x 5

D

Barbell Anderson Split Squat

1 x 30:00 @ 7

E

Landmine Staggered Stance Deadlift

3 x 10 @ 6

F

Incline DB Bench Press

3 x 10 @ 6

G

Standing Barbell Calf Raise

1 x 20 @ 6

Saturday
2025-5-3

A

Assault Bike

1 x 40:00

FAQs
Who Is This Training For?
as much as I'm directing at football players this program is for anyone. a well-rounded program is one that challenges the body in different positions at different speed &, loads through different planes of movement. not just lifting weights as these are fundamental requirements for movement.
Join Your Virtual Gym

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

Adapt & Develop Off-Season Program
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Adapt & Develop Off-Season Program
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Adapt & Develop Off-Season Program
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Adapt & Develop Off-Season Program