ADHD Scratch Pad strength program

Alliance Athletics

Powerlifting
Coach
Scott Drapeau (he/they)

Traditional progams don't work if you're neurodivergent!

If you've found your way here, it's because you really want to be stronger but you:

  • Just can't seem to follow a program for longer than a few months
  • Often skip workouts because you can't picture yourself finishing
  • Overthink training sessions for days at a time and can't get them started
  • Say "I'm going to start in 15 minutes" and then 45 minutes later, it's "too late" to train

This is because of how your brain works and it's been happening to me for years. It was only a few weeks

This program is designed for maximum variability for chaos gremlins like you. We've chucked out all the limitations that traditional programs have like long, structured blocks and complicated workouts and given you something that is new and fresh to keep your dopamine going. Included in this program:

  • Daily uploaded training sessions that will keep your interest
  • No time pressure to complete- add multiple days together or just complete a few exercises at a time
  • Lacks set goals so there's no burnout after a goal is accomplished

Come join the Silly Goose Lifting Club, the only lifting program with your neurodivergence in mind!

benefit-image-0
Daily Program Uploads
No more worrying about future training sessions; new ones are delivered to you daily! They are small enough to either be accomplished daily or you can stack them together depending on your schedule and mental health.
benefit-image-1
Weekly Feedback
Once a week on Mondays, I will answer questions you may have, give form feedback or send out resources.
benefit-image-2
Designed and tested for ADHD
This program has been designed and tested to give the best chance at being stronger for those with neurodivergence. There's not a lot of resources available to guide us so I've had to do a lot of trial and error. This is the best and least expensive program of it's kind and it's going to make you fall in love with lifting again.
benefit-image-3
Find Your Community
It's hard to be successful without a community. Finding those that have struggled in a neurotypical world will help you understand that you're not failing, you were just never given the right tools.
benefit-image-4
Expert coaching from someone who knows
Scott struggled through every program you can think of until he figured out that he has ADHD and traditional programs weren't built for him. He realized he wasn't failing and now wants to help you succeed in a new way.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow- send in your messages and form videos for once a week feedback
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes with ADHD
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell // Squat Rack
Recommended
Cable Machines
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-12-11

A

Cardio

1 x 5:00

B

Deadlift

2 x 2

C

Paused Deadlift

2 x 5

D

High Bar Back Squat

3 x 8

E

DB Lateral Raise

3 x 12

Monday
2023-12-12

A

Cardio

B

Paused Bench Press

3 x 3

C

Bench Press

2 x 8

D

Pause Back Squat

4 x 4

E

Bulgarian Split Squat

4 x 5

Tuesday
2023-12-13

A

Cardio

1 x 5:00

B

Larsen Press

3 x 6

C

Tricep Choice

3 x 12

D

DB Bicep Curls

3 x 8

E

Romanian Deadlift

3 x 4

Wednesday
2023-12-14

A

Cardio

1 x 5:00

B

Back Squat

4 x 2

C

Barbell Row

3 x 10

D

Plank

3 x 45

Thursday
2023-12-15

A

Cardio

1 x 5:00

B

Deadlift

3 x 4

C

Snatch Deadlift

3 x 6

D

Wide Grip Seated Row

3 x 10

Friday
2023-12-16

A

Cardio

1 x 5:00

B

Assault Bike

5 x 45 @ 90

C

Lat Pulldown

4 x 12

D

Ab Wheel

3 x 10

E

Low Row

3 x 8

Saturday
2023-12-17

A

Cardio

1 x 5:00

B

Paused Bench Press

3 x 4

C

DB Lateral Raise

4 x 12

D

Overhead Press

3 x 6

Coach
coach-avatar Scott Drapeau (he/they)

Scott is an adult diagnosis ADHD powerlifter who's struggled to be consistent in the gym for years. He has a degree in Exercise Science, owns the gym Alliance Athletics, has coached hundreds of athletes over a broad spectrum from beginner to professional and is a licensed massage therapist as well as a former Army Medic.

closer-image-1
closer-image-2
Stop wasting time with traditional programs

They aren't built for you like this is. Embrace the random nature of your brain and work with it instead of against it. You are a chaos goblin, a silly goose and you are strong af.

Start My 7-Day Free Trial
closer-image-3
Join Your Virtual Gym

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

ADHD Scratch Pad strength program
screenshot1
ADHD Scratch Pad strength program
screenshot2
ADHD Scratch Pad strength program
screenshot3
ADHD Scratch Pad strength program