Roller Derby Training Club 2.0: Training by Krissy Krash in TrainHeroic

Roller Derby Training Club 2.0

Krash Course: Roller Derby Training Club

Roller Derby
Coach
Krissy Krash

DISCOVER HOW NEWBIE AND ADVANCED DERBY ATHLETES ARE GETTING FASTER AND STRONGER, WITHOUT EVER ENTERING A GYM

Whether you are an all-star, a newbie, or you just want to train like an athlete, this club is for you.

We are excited to offer you a place to engage in a community of amazing derby friends who are challenging themselves to everyday.

This is an EQUIPMENT FREE* training environment. No weights or gym needed.

*Agility ladder suggested but no required.

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INCREASE SPEED, STRENGTH, AND AGILITY
WITH SUPER SIMPLE AND DONE FOR YOU WORKOUTS YOU CAN DO FROM ANYWHERE, OFF SKATES TRAINING BECOMES A NO BRAINER
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BUILD AN ATHLETE MINDSET
CREATE NEW HEALTHY HABITS AND BECOME YOUR OWN BEST CHEERLEADER WITH OUR STRAIGHTFORWARD MINDSET EXERCISES
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LOSE FAT - BUILD MUSCLE - TORCH CALORIES
BY GETTING BOTH YOUR FITNESS AND NUTRITION ON THE RIGHT TRACK YOU CAN MAXIMIZE RESULTS
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GET MORE STRENGTH/ENDURANCE IN LESS TIME
YOU ALREADY KNOW AS AN SPIRING ROLLER DERBY BAD ASS THAT ON THE OTHER SIDE OF TRAINING AND PRACTICE IS THE PERFORMANCE ON THE TRACK YOU'VE ALWAYS WANTED. YOU DON'T HAVE TO LIVE IN THE GYM TO GET FITTER, FASTER, OR STRONGER
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AT HOME WORKOUTS
Think you need to learn complicated lifting techniques to get results? Think again. Our members are seeing amazing results in speed, strength, and endurance in as little as four weeks with this RDTC's at home training program.
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 3 days per week
New strength, and conditioning that’s accessible and challenging for athletes of any level.
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Recipes
Fueling like an athlete is now easier than ever. Each week we share a new easy to make recipe.
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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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Agility Ladder
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Setup Sunday 

Micro-Improvements: Weekly Review and Prep

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Happy Set Up Sunday! Today is a day to reflect on this past week. Celebrate wins, learn from missteps, and revamp/rev up for this week! Change happens incrementally, not in one grand sweep. Through micro-improvements we can grow massively over time. Take a few minutes today to WRITE DOWN the following: 1. What is one win from this past week? 2. What is one challenge you encountered and how can you do it better next time? Then pre-problem solve this week: 1. What could potentially throw off your game this week? 2. How can you plan for that now? SHARE YOUR ANSWERS IN TODAYS COMMENTS SECTION! By writing down and sharing your answers you are: 1. Helping yourself by actually taking time to level up your life. 2. Helping the TEAM by letting others learn from your lessons. Be sure to comment on and support each others shares! LIFE IS A CONTACT SPORT. LETS WIN TOGETHER!

Monday
Master 27 in 5 Strength

Prep

A

Dynamic Warmup

Loosen up and get warm before we get it on! Jumping Jacks High Knees Lunges Zombie Walk (Opposite Hand to Opposite Foot) Butt Kick Inch Worm Now get ready to sweat!

Skate Balance

B

Completes 45 seconds of single leg hops per leg followed by a 30 second rest if needed. Beginners repeat 3 times per leg, Advanced complete 5 times per leg

Strength 8 Minute AMRAP

C

There are THREE Mini Workouts in this workout :-) Each one is an 8 Minute AMRAP (As Many Rounds As Possible in the eight minutes) followed by a 1-2 minute rest to catch your breath before starting the next AMRAP 8 Min AMRAP/2 Min Rest 24 Squats 24 Push Ups 8 Min AMRAP/2 Min Rest 24 Jumping Lunges 12 Body Taps 8 Min AMPRAP 24 Skater Jumps 24 Sit Ups For video examples of each exercise click TIPS at the top of the post. Leaderboard instructions: Perform As Many Rounds As Possible in each 8 minute AMRAP. Submit your number of full rounds from the whole workout.

Tuesday
Team Tuesday

Team Tuesday Question: What’s your go-to guilty pleasure?

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TEAM TUESDAY is a chance for us to connect and get to know each other. The RDTC community is about more than just getting our sweat on. Take a moment today to connect with the TEAM and get to know each other! THIS WEEKS TEAM TUESDAY QUESTION: ***What’s your go-to guilty pleasure? *** SHARE YOUR ANSWERS IN THE SESSION COMMENTS Be sure to comment on and support each others shares!

Wednesday
Master 27 in 5 Endurance

Prep

A

Dynamic Warmup

Loosen up and get warm before we get it on! Jumping Jacks High Knees Lunges Zombie Walk (Opposite Hand to Opposite Foot) Butt Kick Inch Worm Now get ready to sweat!

Skate Form

B

Skate Form

SKATE FORM: Complete 45 seconds of Capital D's one on leg, rest 15 seconds (or more if you need it, honor your body) then repeat on the other leg Complete 3 sets per side for beginners, 5 sets per side for advanced

Endurance

C

Performa 1 Minute of each and repeat 4 times. No rest! High Knees Burpees Jumping Jacks Knee to Elbow Plank Jump Squat For video examples of each exercise click TIPS at the top of the post. Leaderboard instructions: Record you number of burpees completes in the whole workout

Max Plank Hold

D

YOURE ALMOST DONE! Finish this workout off with a MAX PLANK HOLD Get into a plank position and hold it as long as you can. Time yourself and report it below on the leaderboard. Perform plank on elbows or from a push up position, its up to you. Leaderboard instructions: Plank as long as possible

Thursday
Think Thursday

Think Thursday: Athlete Nutrition 101

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ATHLETE NUTRITION 101 Putting together an athlete fuel meal doesn't have to be complicated. All you need is a plant or animal-based protein, colorful veggies, and a complex carb.

Friday
Master 27 in 5 Agility

Prep

A

Dynamic Warmup

Loosen up and get warm before we get it on! Jumping Jacks High Knees Lunges Zombie Walk (Opposite Hand to Opposite Foot) Butt Kick Inch Worm Now get ready to sweat!

Agility

B

Perform 4 rounds of 45 seconds of each exercise with 30 seconds rest in between. Front/Back Lateral steps Fast feet Side shuffle CLICK TIPS for the video of these agility drills Followed by max burpees in 5 minutes ( post your number to the leaderboard!) Leaderboard instructions: Number of burpees in 5 minutes

Saturday
Switch It Up Saturday

Recipe: Roasted Carrot Fries w/ Pesto Yogurt Dip

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Type: Snack Carrot Fries: Nutrition: Serves: 4 Servings: 1/2 cup = 53 cal., 2g fat, 9g carb, 3g fiber, 1g protein. Ingredients: 1 lb fresh carrots, cut into 1/2 inch sticks 2tsp olive oil 1/2 tsp salt 1-2tsp rosemary Pesto Dip: Nutrition: Yields - 1-2 serving - approx. 45-90 cal., 4.5g carbs, 3g fat, 6-11g protein. Ingredients: 1/2 cup 0% fat greek yogurt (or vegan yogurt/sour cream substitute) 1 tbsp sundried tomatoes in oil 2 tsp dry pesto seasoning

Recipe: Roasted Carrot Fries w/ Pesto Greek Yogurt Dip

B

Carrot Fries: Instructions: Place the carrots in a greased baking pan. Drizzle with oil and sprinkle with salt and rosemary. Toss to coat. Bake, uncovered, at 450f for 10-12min or until crisp/tender. Pesto Dip: Instructions: Mix ingredients in a bowl until combined.

Coach
coach-avatar Krissy Krash

Yo my name is Krissy Krash and I help athletes, former athletes and aspiring athletes elevate their performance, self confidence and LIFE. Roller Derby Athlete, All Star and Coach 2006-2018, Certified Personal Trainer, Fitness Nutrition Specialist

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Elevate your fitness, confidence, and consistency

When I implemented the workouts in this program I went from tired, frustrated, and unhappy wanna-be skater to roller derby all star.

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Alex Johnson

*****

Verified Athlete

"I have fried a few other programs before and I had a tendency to quit if I missed a few sessions. With RDTC I have learned to have compassion for myself even when I am imperfect. I am so excited for the strength and definition I have gained in my legs. I am stronger than ever!"

verified-athlete-avatar Nicole Dawn

*****

Verified Athlete

"RDTC is a fantastic program. I love the quick but high intensity workouts. They are easy to schedule into my day. The app is very user friendly and the other athletes in the community are super supportive. This program has increased my strength, endurance, and most importantly, my confidence."

verified-athlete-avatar Tessa Lane

*****

Verified Athlete

"I have been doing RDTC for about a month now, and I have taken the Athlete Nutrition 101 Course. I've lost about 10 lbs and I feel like I am gaining strength quickly. Overall I like the workouts. As a morbidly obese person I cant always finish the workouts but I am getting closer all the time!"

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Roller Derby Training Club 2.0
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Roller Derby Training Club 2.0
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Roller Derby Training Club 2.0
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Roller Derby Training Club 2.0