Strength - 5-Day: Training by Mark Roberts in TrainHeroic

Rise Athletics USA

Functional Training, Strength & Conditioning, General Fitness

Coach

Mark Roberts

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

$25 / mo

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Increased Strength

Build strength in a safe way that leaves you feeling stronger and more capable without aches and pains.

Stay Healthy

Our intelligent programming minimizes risk and maximizes results. Creating a balanced and resilient body that doesn't let you down.

Build to Quality Muscle

Our strength program doesn't just focus on getting you stronger. Bigger muscles are stronger muscles and our program will help you build functional mass.

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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.

Sample Week

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

Monday

2021-10-11

Prep

Squat Warm Up

Squat Warm Up (15min max) 1. Foam Roll Quadriceps + Adductors 2. Bi-Phasic Hip Flexor Stretches 3. Birddogs - 5 each 4. Double Band Glute Bridges - 5+3s hold each rep 5. Tempo Goblet Squat - 5s down 3s hold 3s up x 3 reps 6. Squat Jumps - 3x3

Double KB Front Squat

5 x 6

90/90 Hip Rotations

4 x 10

DB RDL

4 x 8

Split Squat

4 x 15

Landmine Lateral Lunge

4 x 15

SL Heel Elevated Glute Bridges

4 x 15

Adductor Side Plank

4 x 35

Tuesday

2021-10-12

Prep

Upper Body Pull Warm Up

Warm Up (15min max) 1. Foam Roll Lats + T-Spine 2. Bi-Phasic Lat Stretch 3. Side Lying T-Spine Rotation - 5 each 4. 3-Way Banded Shoulder Warm-Up - 5 reps each movement 5. Inverted Row - 3s up 3s hold 5s down x 3 reps 6. Seal Jacks + Med Slams - 3x3

Top Down Alternating DB Row

5 x 8

KB Windmill

4 x 10

Seated DB Press

4 x 10

Inverted Row

4 x 15

Tall Kneeling Landmine Press

4 x 12

Banded Cuban Rotation

4 x 20

TRX Plank

4 x 35

Thursday

2021-10-14

Prep

Squat Warm Up

Landmine Deadlift

5 x 6

Single Leg Squat to Box

4 x 10

Anterior Loaded Good Morning

4 x 8

Reverse Lunges

4 x 12

Sled Drag + Sled Push

4 x 2

Hip Thrust Machine

4 x 15

Pallof Press

4 x 35

Friday

2021-10-15

Prep

Upper Body Pull Warm Up

Plate Loaded High Row

5 x 8

Half Kneeling Bottoms Up KB Press

4 x 10

Offset Push Up

4 x 12

T-Bar Row

4 x 12

Quadruped Row

4 x 12

Banded Reverse Flies

4 x 20

Curl Up

4 x 15

Coach

More from Rise Athletics USA

Mark Roberts

FAQs

Who is this program for?

This program is designed for people with 1+ years training experience. Prior experience is helpful but not required as the movements prescribed are beginner to intermediate skill level designed with safety in mind.

I consider myself advanced, can I still benefit from this program?

Absolutely, although the movements and progressions are beginner/intermediate in skill level you can still create a higher intensity stimulus with them that will challenge almost every athlete.

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Strength - 5-Day