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Stay Hard to Kill: Athletic Development For Competitors and NARP's

The Department of Gainz and Velocity

Rugby, Football , Field Sports, Track & Field, Strength & Conditioning, Baseball , Basketball, Soccer, Lacrosse
Coach
Sebastian Pearson

Don't Fear the Reaper! Just like Blue Oyster Cult says defeat the sands of time and... and ... hit me baby one more time??

Thats not right, anyway are you a former athlete turned NARP just like me? Do you want to keep training and hold on to your former athletic glory by still training like an athlete and looking agile mobile and hostile doing it?!

Are you now passing on your years of athletic wisdom and prowess to the next generation? Do you want to master the coach flex by being able to demonstrate all the athletic actions you prescribe your athletes and look damn good!

Then you need this program!! But Hold Up!!@!

Stay Hard to Kill isn't just for coaches an NARPS. It's for anyone with any reason that wants to stay feeling good, feeling athletic, and feeling dangerous. Coaching, pick up basketball, rec league sports, recently retired athletes, whatever the reason whatever the pursuit Stay Hard to Kill has your back and will keep you in the game!

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Increased Athleticism
The tide that raises all ships! It sounds like an over-simplification to just be more athletic but this term encompasses a lot of the qualities this program develops, Velocity, Explositivity, and most importantly the Gainzzzz! All things that are vital to athletic pursuits and also have a huge cross-over into our everyday lives.
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Injury Mitigation
To say that training eliminates the risk of injury is a fantasy. Sports and life are chaotic we can't control what happens or might happen. But what we can do is expose your body to a wide variety of stress and stimuli to prepare your body for anything you throw at it. Robust and resilient is the goal!!
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Look Good Feel Good
Who wouldn't want to like a hunk of twisted steel and sex appeal. Athletes look great who wouldn't want to look more like an athlete. So lets train like that so we can look and be more like. Its so simple its hurts!
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Athlete Buy In
If you're a coach there is no faster or better way to get your athletes to buy into you and what you do than having done and being able to do all the things that you're asking them to do. Plus no athlete learns faster than a kid that just got demo flexed on by their coach!!
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
Were busy people so SHTK is 3 sessions/week, each week you'll get acceleration, sprint, change of direction, power, strength and most of all gainz!!
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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
Programs delivered right into the palm of your hand by magical gainz bears! We Wish!! its just the train heroic app.
Equipment
Required
Barbell // Squat Rack // Dumbbells // Medicine Balls // Weight Plates // Resistance Bands // Plyo Boxes // Bench
Recommended
Sled/Prowler // VBT Device // Jump Measuring Device
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Acceleration + UB Strength/Power

Speed/Agility

A

SHTK Acceleration Primer (P1)

A1) Wall Load and Switch - 2 x 4/ - Band Around Waist, Reach back and load hips, explode towards wall into the double switch A2) Resisted March - 2 x 10 Steps/side - Sled or Bands, use to get into forward lean, lift with hip flexor send foot with Glute A3) Power March - 2 x 10/side - Similiar to a bound but without flight time, stay squatted and focus on projecting out A4) Low Position ME Rack Pull - 2 x 2 x 3s - Hands below knees, drive feet through the floor and lift the rack, prime the CNS Build intensity each rep but take time to practice and learn mechanics to make good positions a habit at low intensity so they become a reflex when we go full speed

Speed/Agility

B

SHTK Accel Complex (P1)

B1) Band Resisted Power Step-Up - 3 x 3/side - Band around waste, use 6-12' box, place box close to the wall, drive foot into the box and explode towards the wall, use hands to catch yourself B2) 2-Point Chest Pass - 3 x 2/ - Using 6-10lbs medball, start in stagger position holding medball at chest drive out horizontally while simultaneously throwing medball forward, throw medball parallel to the floor not vertical (use a mat and launch yourself onto your chest for extra gainz and velocity) B3) 1/2 Kneeling Triple Projection - 3 x 1/side - 1/2 kneeling position with band/sled resistance if possible, load into the lead leg, when ready explode out into 3 powerful strides, don't reach just hit back hard!!

C1

Sled Sprints

4 x 10 @ 40 %

C2

Sprint

4 x 10

D1

MB Seated Broad Jump

3 x 3

D2

Deadstop Vertical Scoop Toss

3 x 3

E1

Barbell Bench Press

5 x 5

E2

Chest Supported Row

5 x 5

SHTK Swole Patrol (1)

F

Spider Curls - 3 x 12 Prone Kick Backs - 3 x 12 Prone Shrugs - 3 x 12 Savage Pump!!!

Monday
Power/RFD + LB Strength/Power 

A1

ME Isometric Rack Pull

6 x 2 @ 0:03

A2

Measured Jump

6 x 1

B

Barbell Seated Jump

5 x 3

C1

Zercher Squat

5 x 5

C2

FFE 1/2 Kneeling Box Jump

5 x 1

D1

Iso Row Hyper EXT's

3 x 12

D2

Seated Calf Raise

3 x 12

D3

Seated Row

3 x 12

D4

Lat Pulldown

3 x 12

Wednesday
Max Speed + UB Strength/Power 

Speed/Agility

A

SHTK MaxV Prep (P1)

A1) SL 1/2 Squat Rack Push - 2 x 2 x 3s/ - Place Bar under J-Hooks or Safety arms, standing on one leg with a slight bend in the knee, drive straight up into the Rack A2) Wall POGO Hops - 2 x 10 - Hands-on Wall Leaning forward jump towards wall and use your arms to push back, jumping back and forth A3) Glute Clocks - 2 x 3/ - Mini Band around knee or ankle, standing on the leg and tap the foot at 3, 5, and 6 o'clock A4) Bench Groin Lift - 2 x 10/ - in side plank position top leg on a bench, bottom leg bent and tucked back, push into bench and lift hips using groin

Speed/Agility

B

SHTK MaxV Complex

A1) DB Box Boom - 3 x 3/side - Using Small Box or plate, standing on the box on a single leg with a DB in the corresponding hand, opposite knee is lifted up, complete a single switch and when the original leg returns to the box on contact drive DB overhead A2) Drop Vert Punch - 3 x 3 - standing on a small box with a medball held at your chest step off the box and upon contact with the ground explode vertically and throw the ball as high as you can A3) Straight Leg Bound - 3 x 20m

C

Fly Sprint

4 x 20

D1

Lift Off Hurdle Jump

3 x 3

D2

Countermovement Vertical Scoop Toss

3 x 3

E1

Weighted Chin Ups

5 x 5

E2

Seated Rack Press

5 x 5

Strength/Power

F

SHTK Swole Patrol #2

Alternating Hammer Curls - 3 x 12 Skull Crushers - 3 x 12 DB Shoulder Circles - 3 x 10/

Thursday
Work Capacity + Tempo Run 

Prep

A

SHTK Work Capacity Prep (P1)

A1) KB Swing - 2 x 10 A2) Suitcase Carry - 2 x 20m A3) Lateral Rack Pull - 2 x 2 x 3s/side A4) TRX 3-Way Row - 2 x 5/

Conditioning

B

SHTK Extensive Plyo/MB (P1)

B1) Open-L Bounds - 3 x 10 B2) Pocket to Pocket Toss - 3 x 20 B3) Expanding Skaters - 3 x 10 B4) Hurricane to Lateral Scoop - 3 x 5/side These are extensive throws and jumps which means that rhythm is the goal, jump as far/high as you can and throw as hard as you can as long as the movements feel effortless smooth and quick if it becomes a grind or a struggle or feels labored you've gone too far, pull it back to 75% effort.

C1

Barbell Reverse Lunge

3 x 7

C2

1/2 Kneeling Oblique Leans

3 x 12

D1

Hamstring Curl on Slides

3 x 7

D2

Hollow Hold

3 x 0:20

E

Tempo Run

10 x 12 @ 48

Coach
coach-avatar Sebastian Pearson

Coach Pearson is the MFIC at the DOGV and is a former professional and national team rugby player turned strength coach. Coach Pearson spent 4 years coaching in NCAA D1 athletics working across all sports, and currently is in a role as the lead strength coach for a national rugby 7s team. Coach Pearson is certified by the NSCA and is a certified speed coach by the NSPA.

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If you rest, you rust!

Years of our athletic lives are often lost for reasons like we stopped playing sports competitively, stopped playing altogether, started coaching, or maybe we never even started. None of these however are real reasons to stop becoming a better athlete. Tak

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FAQs
Can I contact Coach Pearson?
Yes you absolutely can!! Via the app you have a direct line to the DOGV MFIC!
Can I substitute Exercises I don't like?
100%. This program was born out of coach pearson doing the things and training he likes! You can change anything just try and stick to the principles of the session.
Who is this for?
SHTK is really for anyone, current, retired, or even non athletes that just want to train to be more athletic and feel good!
What to expect each day?
You can expect to get as fast as a full grown rhino, strong like a bear, and juicy like your favorite IPA!
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Stay Hard to Kill: Athletic Development For Competitors and NARP's
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Stay Hard to Kill: Athletic Development For Competitors and NARP's
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Stay Hard to Kill: Athletic Development For Competitors and NARP's
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Stay Hard to Kill: Athletic Development For Competitors and NARP's