Athletic Resiliency

T.E.A.M. Science

General Fitness, Multi-sport
Coach
Tommy Samples

Want to jump higher? Sprint Faster? Throw harder? Or simply feel athletic and in control of your body despite your age? Join us, The Everyday Athletic Movement Science, where you will surely accomplish all of these athletic feats and more!

A biological structure’s ability to store and release elastic energy under a given load without breaking exhibits a quality called “resilience”. Building resiliency requires an environment tailored to building your elastic tissues and neural strength, producing elastic strength.

Our program utilizes all types of training to elicit spring-like performance and durability. Sprinting, plyometrics, ballistics, heavy strength training, basic bodybuilding, and aerobic conditioning is all included.

Our sessions range from 4-6 times a week (upper and lower body splits), giving your the freedom to dial back or push your limits on a weekly basis. Workouts are updated weekly to ensure you are progressing. Join a group of athletes who are all determined to bring their athleticism to new heights.

Questions and video feedback on technique and form are welcome through the chat and Tommy will respond to give you guidance!

Features
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Programming 6 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Equipment
Required
Barbell, dumbbells, resistance bands, GHD/hyperextension, trapba
Recommended
Medicine balls, cable, commercial weight machines, fan bike or t
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
LB 1

A1

Trap Bar Deadlift

3, 5, 5, 5 @ 7, 7, 8, 7

A2

Pogo Jump

3 x 10 @ 20

A3

Seated Box Jump

4, 5, 5, 5 @ _ , _ , MAX, MAX

B1

TRX Side Plank w/Hip Drop

3 x 5 @ 8

B2

Front Foot Elevated Split Squat

3 x 6 @ 7, 8, 7

B3

Lateral Broad Jump

3 x 3 @ MAX

C1

Prone Machine Hamstring Curl

2 x 12 @ 7

C2

Cossack Squat

2 x 6 @ 6

D1

Lying Leg Raise On Bench

10, 12 @ 8

D2

Leg Extension

15, MAX @ 8, 10

Monday
UB 1

A1

Incline DB Bench Press

6, 8, 8, 8 @ 7, 7, 8, 8

A2

1-Arm DB Row

6, 8, 8, 6 @ 7, 7, 8, 8

B1

DB Pullover

6, 8, 10 @ 6, 7, 8

B2

Landmine Bar Twist

10, 8, 12 @ 7, 8, 7

B3

DB Wrist Curl

15, 20, 20 @ 6, 7, 8

C1

Med Ball Wall Throw

5, 8, 6

C2

Seated External Rotation ECCs

3, 5, 5 @ 7, 9, 9

C3

Bent Over Rear Delt Fly

3 x 12 @ 7, 8, 8

D1

Tricep Pushdown

2 x 15 @ 8, 9

D2

Barbell/Cable Bicep Curl

2 x 15 @ 8, 9

D3

Side Plank On Hand

2 x 20 @ 45

E

Push-Up ISO hold

2 x 30 @ 60, 90

Tuesday
LB 2

A1

Back Squat

4, 5, 6, 5 @ 7, 7, 8, 8

A2

Depth Jump to Vertical Jump

3, 5, 5, 3 @ 6, 9, 12, 9

B1

Acceleration Lunge

3, 5, 4 @ 7

B2

Single Leg Box Jump

3, 5, 4 @ MAX

B3

GHD Hip Extension

6, 8, 10 @ 6, 7, 8

C1

Side Plank Rotation

2 x 6 @ 12

C2

Cross Over Step Up

2 x 30 @ MAX

D

Isometric Lunge Hold

30, 45 @ 60, 90

E

Assault Bike

1 x 15:00 @ 30:00

Wednesday
UB 2

A1

Dip

3, 3, 5, 5, 5 @ 7, 8, 8, 8, 8

A2

Chin-Up

3, 3, 5, 5, 5 @ 7, 8, 8, 8, 8

B1

DB Arnold Press

3 x 8 @ 7, 8, 8

B2

plank pull thru

3, 5, 5

C1

Incline Seated Hammer Curl

8, 10, 12 @ 7, 8, 8

C2

DB Tricep Extension

8, 10, 12 @ 7, 8, 8

D1

Straight Arm Pulldown

12, 15 @ 7, 9

D2

GHD Sit-Up

12, 15 @ 7, 9

E

Medicine Ball Slam

2 x 20 @ 20

F

Push-Up

1 x MAX @ 10

G

Half Superman Hold

1 x 30 @ 120

Thursday
Accessory/Cardio

A1

Reverse Lunges

5, 6, 8 @ 6, 7, 7

A2

Single Leg Hip Thrust

5, 6, 8 @ 6, 7, 7

A3

Kneeling Jump

3 x 5

B1

Speed Switch Lunge

10, 12 @ 8

B2

Single Leg RDL

2 x 8 @ 7

B3

Double Legged Lateral Hops

2 x 15 @ 6, 12

C1

Skaters

2 x 20 @ MAX

C2

Flat surface Calf Raise

2 x 15 @ 7

D1

Assault Bike

3 x 1:00 @ 400

D2

Suicide Sprints

3 x 1:00 @ 1.5

D3

Treadmill Run

3 x 1:00 @ 0.2

E

1-Leg RDL Isometric Hold

1 x 1:00 @ 5:00

Friday
Hypertrophy/Mobility

A1

Lat Pulldown

8, 8, 6 @ 7, 8, 8

A2

Clapping Push-Up

5, 6, 8 @ MAX

B1

Chest-Supported DB Row

3 x 8 @ 7

B2

Incline Shoulder Y,T,Ws

2 x 8 @ 12

C1

Crab Walk

10, 15, 20

C2

Zottman Curls

10, 12, 15 @ 7

C3

Skull Crushers

10, 12, 15 @ 7

C4

Rolling Tricep extensions

10, 12, 15 @ 7

D1

DB Lateral Raise

2 x 15 @ 8

D2

DB Chest Fly

15, 20 @ 8

E

Iso Hold DB Curl

1 x 30 @ 60

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Athletic Resiliency
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Athletic Resiliency
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Athletic Resiliency
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Athletic Resiliency