Rise Athletics USA

Field Sports, Combat Sports, Power Sports , Strength & Conditioning
Coach
Rise Athletics

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

$25 / mo
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Build a Solid Base!
Early specialization is destroying talented athletes. Our Sports Performance Program's goal is to create the best foundation possible so that you can continue to see results in your sport.
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Multi-Directional Training
Sports are played in 360 degrees yet most athletes only train in one direction. Our program develops movement in all directions so that you can dominate at all angles and all directions.
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Create Resiliency
Strength and Power are what set the top athletes apart. But you can't do anything if you aren't healthy. Our programs are built intelligently to keep you healthy and keep you training hard.
Features
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Programming 5 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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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.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2024-10-07

A1

DB Thruster

4 x 12

A2

Depth Drop to Box Jump

4 x 6

B1

Cyclist Squat w/ Press

3 x 12

B2

60 Degree Knee Flexion Holds

1 x 0:30

B3

Step Down

3 x 10

C1

Plate Hops Linear

3 x 0:20

C2

Single Leg Calf Isometric

3 x 0:30

C3

KOT Calf Raises

3 x 20

D1

Cable Reverse Squats

2 x 10

D2

Roll Up Crunch

D3

Core Activated Single Leg Lowering

2 x 20

Tuesday
2024-10-8

A1

Bulgarian Split Squat

4 x 8

A2

Half Kneeling Bottoms Up KB Press

3 x 10

A3

Single Leg Med Ball Slams

3 x 6

B1

2 Mini Hurdles to Box Jump

3 x 6

B2

Landmine Bar Twist

3 x 12

B3

Dumbbell Calf Raises

3 x 25

C1

Pistol Squat

8, 6, 6

C2

SL Tuck Jumps

3 x 10

C3

Stir the Pot

3 x 20

Wednesday
2024-10-9

A1

Explosive Pushups

3 x 12

A2

Dumbbell Chest Flys

3 x 12

A3

Dips

3 x 10

B1

Dumbbell Bench Press

16, 12, 10, 8

B2

Pallof Press

3 x 10

B3

Seated Rear Delt Flys

3 x 12

C1

CHAOS KB Rows

3 x 10

C2

I/Y/T's

3 x 7

D1

DB Shrug

3 x 12

D2

DB Side Bend

3 x 16

D3

Med Ball Slams

Thursday
SP Resisted run

A1

Front Squat

10, 8, 6, 6

A2

Broad Jump

3 x 100

A3

Pull-Up

3 x 10

B1

KB SL Hip Flexion

3 x 10

B2

Isometric Lunge Hold

3 x 0:45

B3

Pistol Squat

3 x 8

C1

Quad Extensions 2 to 1

3 x 8

C2

Resisted Run

3 x 0:30 @ 2

C3

Wall Sit Calf Raises

3 x 20

D1

Cable Reverse Squats

3 x 12

D2

Alternating Toe Touches

3 x 20

D3

Crunch

3 x 20

Friday
St day 4 posterior/arms

A1

Tempo RDL

10, 8, 6, 5 @ 3

A2

Barbell Rows

3 x 8

B1

DB Reverse Lunge

3 x 6

B2

Banded Woodchops

3 x 10

B3

MB Side to Side Slams

3 x 12

C1

Cable Tricep Pushdown

3 x 12

C2

DB Crossover Curls

2 x 16

C3

DB Front Raise

2 x 12

D1

Copenhagen Plank

2 x 0:30

D2

Plank Up Downs

2 x 10

D3

Roll Up Crunch

2 x 10

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