Hybrid

TRP

Weightlifting, Strength & Conditioning
Coach
Travis Roche

HYBRID is a structured 12 week block focusing on increasing strength levels in our core lifts, learning olympic lifts and bullet proofing the body in the gym.

We currently follow a Conjugate Style Format that includes:

  • MAX Effort Lower Body Day

  • MAX Effort Upper Body Day

  • Dynamic Lower Body Day

  • Dynamic Upper Body Day

We rotate our key lifts each week with a focus on posterior chain and weak point training.

BASE Program includes access each week to:

4 x STR Sessions (Strength and Conditioning Focused)

2 x ESD Sessions (Energy System Development)

1 x Mobility Session (Focusing on range and stability)

Our training program is balanced and incorporates prep work, key lifts and accessory work. Our energy system training incorporates varying intervals and long duration efforts!

This program is our foundation weekly TEAM program, we are always here to help guide you through each day and our goal is to help you improve your strength, conditioning and mobility levels!

benefit-image-0
Improve Strength and Power
Continue to develop your strength and power specific to your sport. HYBRID offers you options between, strength, skills and mobility.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
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
Required
Barbell & Plates // Kettlebells // Dumbbells // Rower / Ski OR Bike Erg
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Active Recovery Day 
Monday
PHASE 1 / BLOCK 1 / WEEK 3 / STR 1

Prep Work:

A

3-5mins cardio + Foam Roller ITB's Quads Glutes 2 Rounds: 5 x Jefferson Curls 5 e/s x Dead Bugs 15 e/s x Reverse Step Ups 20 x Goblet Squats

B

Power Clean + Push Press

5 x 2

C1

Back Squat

3 x 5

C2

Back Squat

6, 4, 2, 2

D1

Sumo Deadlift

3 x 6

D2

Split Lunges

3 x 5

E1

Goblet Squat

20, 15, 10

E2

Swiss Ball Hip Raises

3 x 10

E3

Back Extension

3 x 8

Optional Cardio:

F

10-15mins Focus on breathing and consistent RPM

Tuesday
PHASE 1 / BLOCK 1 / WEEK 3 / STR 2

Prep Work:

A

3-5mins cardio + Foam Roller Lats Thoracic Thread the Needle 2 Rounds: 10 x Broomstick Shoulder Dislocates 10 x Scap Pull Ups 10 x 3sec Tempo Push Ups 5 e/s x Archer Stretch

B1

Ab Wheel

3 x 6

B2

V Crunches

3 x 8

C1

Bench Press

3 x 5

C2

Bench Press

6, 4, 2, 2

D1

DB Shoulder Press

10, 8, 6

D2

Seated Cable Row

3 x 12

E1

DB Hammer Curl

3 x 12

E2

Tricep Pushdown

3 x 15

E3

Hanging Knee Raise

3 x 10

Optional Cardio:

F

10-15mins Focus on breathing and consistent RPM

Wednesday
PHASE 1 / BLOCK 1 / WEEK 3 / ENERGY SYSTEM TRAINING 1

Energy System Training

A

Prep Work: 5min Cardio Warm Up Conditioning: 6 x 2:00min Efforts on Bike RPM around 80-100rpm 60sec easy ride in between 10min Cool Down

Thursday
PHASE 1 / BLOCK 1 / WEEK 3 / STR 3

Prep Work:

A

3-5mins cardio + Foam Roller ITB's Quads Glutes 2 Rounds: 5 x Jefferson Curls 5 e/s x Dead Bugs 15 e/s x Reverse Step Ups 20 x Goblet Squats

B1

KB Windmill

3 x 5

B2

Handstand Kick Ups

3 x 10

C1

Deadlift

3 x 5

C2

Deadlift

6, 4, 2, 2

D1

DB Reverse Lunge + Step Up

3 x 5

D2

Cossack Squat

3 x 5

E1

Single Leg Squat - Box

3 x 8

E2

Standing Calf Raise

20, 15, 10

E3

Body Hollow

3 x 20

Optional Cardio:

F

10-15mins Focus on breathing and consistent RPM

Friday
PHASE 1 / BLOCK 1 / WEEK 3 / STR 4

Prep Work:

A

3-5mins cardio + Foam Roller Lats Thoracic Thread the Needle 2 Rounds: 10 x Broomstick Shoulder Dislocates 10 x Scap Pull Ups 10 x 3sec Tempo Push Ups 5 e/s x Archer Stretch

B1

Straight Arm Plank

3 x 45

B2

Russian Twist

3 x 30

C1

Shoulder Press

3 x 5

C2

Shoulder Press

6, 4, 2, 2

D1

DB Bench Press

10, 8, 6

D2

1-Arm DB Row

3 x 10

E1

Bent Over Rear Delt Fly

3 x 8

E2

Plate Pull Over

3 x 6

E3

Crunches

3 x 20

Optional Cardio:

F

10-15mins Focus on breathing and consistent RPM

Saturday
PHASE 1 / BLOCK 1 / WEEK 3 / ENERGY SYSTEM TRAINING 2

Energy System Training

A

Prep Work: 5min Cardio Warm Up Conditioning: 10 x 15sec Cardio Efforts Every 60sec Rest 2min then: 3 x 300m Rower Effort 60sec Rest 10min Cool Down

Coach
coach-avatar Travis Roche

- Strength and Conditioning Coach - Currently Working in Rugby League within NSW Cup Competition

Join Your Virtual Gym

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

Hybrid
screenshot1
Hybrid
screenshot2
Hybrid
screenshot3