The Complete Athlete: Training by Ben Woods in TrainHeroic

STA Sports Performance Training

Field Sports, Basketball, Soccer, Lacrosse, Multi-sport, Volleyball, Softball, Track & Field, Football , Rugby, Hockey

Coach

Ben Woods

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

$39 / mo

Get The Complete Athlete

GET FASTER

Speed isn't a drill you buy. It's strength you learn to apply quickly.

JUMP HIGHER

You'll have access to the same system we've used to build numerous 40-inch verticals.

GET STRONGER

Max effort work every week, so you're straining often and increasing your ceiling for force output.

BUILD DURABILITY

In this program you'll bring up the weak links that sideline athletes, so you're playing instead of watching. Small hinges swing big doors.

TRAIN WITH CONFIDENCE

Never guess in the weight room again. Every exercise has a fully coached demonstration video attached, so you know exactly what to do and why.

Features

Programming 4 days per week

Each week you'll train one max effort day and one speed day for both upper and lower body, so you build strength and then learn to express it fast.

Exercise Video Guidance

A full coached video on every exercise, walking you through the setup, the cues, and why it's in the program.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Coach

More from STA Sports Performance Training

Ben Woods

Your Edge Starts Now

Every week without a real plan is strength, speed and bounce you're leaving on the table. Four days a week, a coached video on every exercise, and the same system we use with pros. Month to month, cancel anytime.

Get The Complete Athlete

FAQs

Do I need chains or specialty bars like in the photos?

No. Chains and specialty bars are what we use in-house, but you don't need them. All you need is a barbell and plates, a squat rack, a bench, dumbbells, a med ball, a plyo box and resistance bands. A cable machine, kettlebells, 45° back extension, GHR, and trap bar are nice but are not necessary.

How experienced do I need to be to do this program?

Every exercise has a full coached video on how to do it, so you can be fairly new to training. At STA we train athletes as young as middle school this way, as long as they pay attention to detail and follow instructions. Athletes that young should train with adult supervision.

Will this program be specific to my sport?

It's built for every sport because it trains what every sport has in common. If you're stronger, more explosive and more durable than the person you're competing against, you have the edge in any sport. We're not making you better at one drill — we're making you a better athlete.

How long are the workouts?

Most sessions run about 60 to 75 minutes including the warm-up. Every day follows the same order: warm-up, then your main lift, then accessories, so you'll know exactly what to expect when you walk in.

Can I do this program in-season?

Yes, and you should. In-season, drop to two days a week. One week, do the speed lower day and the max effort upper day. The next week, flip it: max effort lower and speed upper. Keep alternating so you stay strong and fast all season without piling on fatigue.

Do I need to know my maxes?

It helps, but you don't need to test them. Use any online 1-rep max calculator with a recent set of 3 to 5 reps. We use percentages of your max for speed lifts like speed squats and speed bench, so a solid estimate is all you need.

How much contact will I have with the coaches?

The program is built so you can follow it on your own, with a full coached video on every exercise. Questions? Message us in the TrainHeroic app or DM us on Instagram. We check both about twice a week and will get back to you as soon as we can.

What if I miss a day?

Just pick up where you left off. Do the sessions in order, so if you miss one, slide it to your next training day instead of skipping it. Don't try to cram two sessions into one day. Quality reps beat catching up.

What if some of the jumps or plyos are too advanced for me?

Every higher-level plyo has a way to scale it down. Some come with a regression swap written right into the program, and others show the easier version inside the exercise video. Start with the regression, own it, then work up to the full movement.

Will I build muscle too?

Yes. Every day includes accessory work taken close to failure, the same bodybuilding-style lifts that build size and make your body more resilient. The difference is we teach you to use that muscle fast, so it looks good and performs even better.

When will I start seeing results?

Most athletes feel stronger within the first few weeks. Speed and vertical take longer because you're building strength first, then learning to express it fast. Stick with it for a few months and the results compound, which is how we've built numerous 40-inch verticals.

How do I access the workouts?

Everything runs through the free TrainHeroic app. Your workouts show up on your calendar each day. Tap any exercise to watch the coached video, then log your sets and weights so you can track your progress over time.

The Proof

Thurman Thomas

NFL Hall of Fame · Buffalo Bills

Verified Athlete

"I hired Ben out of college to run my performance center, and he always exceeded my expectations. I trusted him with my son, nephews and nieces — state champions, All-Americans, world and Olympic champions. I watched STA grow from a small shop into a destination for athletes of all levels."

Demone Harris

Super Bowl Champion · NFL Veteran

Verified Athlete

"The first thing that comes to mind about training with STA is 'strong things don't break.' Every exercise has a purpose, the big muscles and the small ones. It's fun but intense, and it got me stronger and more explosive while staying healthy."

Mike Jasper

Former Buffalo Bill · Stetson Head Coach

Verified Athlete

"STA has some of the best strength and conditioning coaching in the country. I saw my numbers and production skyrocket training there as an athlete, and again when I brought their methods to my own championship football program."

James Starks

Super Bowl XLV Champion · Packers

Verified Athlete

"Ben was my teammate and my trainer, and his work ethic is second to none. I trained with STA heading into my contract year with Green Bay, and it was the best shape I've ever been in. Not just a great coach, he's an even better person."

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The Complete Athlete

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