Elite Athletics

Strength & Conditioning
Coach
Brandon Dahlstrom

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

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 7 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 in the app.
Equipment
Recommended
Gym Membership is strongly recommended
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Legs 1

A

Back Squat

10, 8, 6, 5, 5

B

Step Up

10, 6, 6 @ 0, _ , _ lb

C

Good Morning

15, 10, 10

D

Calf Raise

20, 12, 12, 12

E

Standing Cable Wood Choppers

2 x 15

Monday
Push 1

A

Bench Press

10, 8, 6, 5, 5

B

DB Military Press

12, 10, 10

C

Cable Chest Fly

15, 12, 12

D

Cable Tricep Extension

15, 12, 12, 12

E

Cable Lateral Raise

2 x 15

Tuesday
Pull 1

A

Pull-Up

12, 8, 8

B

Cable Row

20, 6, 6

C

Cable Pullover

15, 10, 10

D

Rope Facepull

15, 12, 12, 12

E

Alternating DB Hammer Curl

20, 15, 15

Wednesday
Leg 2

A

Deadlift

10, 8, 6, 5, 5

B

Leg Press

12, 10, 10

C

Seated Leg Curl

15, 10, 10

D

Leg Extension

4 x 12

E

Strict Lower Hanging Leg Lifts

2 x 15

Thursday
Push 2

A

Overhead Press

8, 6, 5, 5

B

Incline DB Bench Press

12, 10, 10, 10

C

Dips

15, 10, 10

D

DB Lateral Raise

15, 12, 12

E

Push-Up

1 x 5

Friday
Pull 2

A

Lat Pulldown

15, 15, 10, 10

B

Bent Over Row

15, 10, 10, 10

C

Barbell Shrug

12, 10, 10, 10

D

Reverse Pec Deck

2 x 12

E

Seated Incline DB Curls

2 x 12

FAQs
Join Your Virtual Gym

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

The Everyday Grind
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The Everyday Grind
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The Everyday Grind
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The Everyday Grind