Strength: 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 TrainHeroic app to view and log training
Team Training

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Increased Strength
Build strength in a safe way that leaves you feeling stronger and more capable without aches and pains.
Features
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Programming 4 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2021-10-11

Prep

A

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

B1

Double KB Front Squat

5 x 6

B2

90/90 Hip Rotations

4 x 10

C1

DB RDL

4 x 8

C2

Split Squat

4 x 15

D1

Landmine Lateral Lunge

4 x 15

D2

SL Heel Elevated Glute Bridges

4 x 15

D3

Adductor Side Plank

4 x 35

Tuesday
2021-10-12

Prep

A

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

B1

Top Down Alternating DB Row

5 x 8

B2

KB Windmill

4 x 10

C1

Seated DB Press

4 x 10

C2

Inverted Row

4 x 15

D1

Tall Kneeling Landmine Press

4 x 12

D2

Banded Cuban Rotation

4 x 20

D3

TRX Plank

4 x 35

Thursday
2021-10-14

Prep

A

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

B1

Landmine Deadlift

5 x 6

B2

Single Leg Squat to Box

4 x 10

C1

Anterior Loaded Good Morning

4 x 8

C2

Reverse Lunges

4 x 12

D1

Sled Drag + Sled Push

4 x 2

D2

Hip Thrust Machine

4 x 15

D3

Pallof Press

4 x 35

Friday
2021-10-15

Prep

A

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

B1

Plate Loaded High Row

5 x 8

B2

Half Kneeling Bottoms Up KB Press

4 x 10

C1

Offset Push Up

4 x 12

C2

T-Bar Row

4 x 12

D1

Quadruped Row

4 x 12

D2

Banded Reverse Flies

4 x 20

D3

Curl Up

4 x 15

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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