Athlete365

C-Roy Strength & Performance

Coach
C-Roy

🛡️ Athlete365 is a year-long, structured training system designed to build:

Strength Muscle Conditioning Athleticism Longevity

All at the same time.

Not in random phases or standalone workouts - but through a progressive, intentional system that evolves with you.

⚙️ How It Works This isn’t just “workouts.” This is a periodized system over the course of an entire year built to take you through:

🔹 General Physical Preparedness - Build the Engine You’ll develop movement quality, conditioning, and work capacity. This is where your body gets rebuilt the right way.

🔹 Hypertrophy - Build the Armor You’ll add lean muscle and resilience without sacrificing movement.

🔹 Strength - Build the Machine You’ll learn to produce real force and get stronger where it matters.

🔹 Power & Performance - Unleash it All You’ll convert everything you built into speed, explosiveness, and athletic performance.

$21 / mo
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Built on Movement
You won’t just “lift weights.” You will have intentional workouts that drive better movement, improve coordination, and train your body as a single integrated system.
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Conditioning that Moves the Needle
You’ll build a real engine through structured and progressive conditioning that will develop an aerobic base, increase work capacity, improve repeated effort ability, and enhance overall recovery potential.
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Who This is For?
Athlete365 is for you if: You’re tired of random workouts - You want to train like an athlete again - You want strength AND conditioning - You want to look good—but more importantly perform well - You want a system you can stick with year-round
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 recovery based workouts that are easily accessible with detailed instruction for proper execution.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through the Train Heroic app.
Equipment
Required
Barbell // Dumbbells // Squat Rack // Dip Station // Kettlebells // At Least One Cardio Machine // Resistance Bands // Trap Bar // GHD/Back Extension // Plyo Box // Med Balls // Pull Up Bar
Recommended
Cable Machine // Sled/Prowler // Stability Ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Priming Phase: Day 1

Prep

A

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side) + ISO Hold YWT (20s per position)

B

Seated Box Jump

3 x 3

C

Single Leg Squat Off Box

3 x 6

D

Front Squat

5 x 3

E1

Straight Leg Deadlift

3 x 10

E2

Single Arm KB Press

3 x 20

E3

Cossack Squat

3 x 20

E4

Pull-Up

3 x 10

F1

Ab Wheel

3 x 10

F2

Glute Bridge

3 x 25

F3

DB Bicep Curls

3 x 12

Monday
Priming Phase: Day 2

A

Zone 2 Cyclical Work

1 x 30:00

B1

4-Way Neck

3 x 2

B2

Band Pull-Apart

3 x 30

B3

Single Leg Calf Raise

3 x 20

Conditioning

C

Full Body Stretch

Pec Wall Stretch - 1 minute per side Couch Stretch - 1 minute per side Tactical Frog w/ Internal Hip Rotation - 20 per side Banded Hamstring Stretch - 1 Minute per side Knee Hugs - 1 minute per side Calf Stretch - 1 minute per side

Tuesday
Priming Phase: Day 3

Prep

A

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)

B

Seated External Rotation

2 x 20

C1

Plyo Push-Up

2 x 5

C2

YTW

2 x 60

D

Floor Press w/ American Bar

6, 4, 2, 6, 4, 2 @ 75, 80, 85, 80, 85, 90 %

E1

Dips

3 x 10

E2

KB swings

3 x 12

E3

Chest-Supported DB Row

3 x 12

E4

Heels Elevated Goblet Squat

3 x 12

F1

DB Lateral Raise

3 x 12

F2

Alternating DB Hammer Curl

3 x 20

F3

DB Overhead Tricep Extension

3 x 12

Wednesday
Priming Phase: Day 4

A

Zone 2 Cyclical Work

1 x 30:00

B1

Banded Tricep Pushdown

4 x 25

B2

Band Pull-Apart

4 x 25

B3

Windmill

4 x 12

Thursday
Priming Phase: Day 5

Prep

A

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)

B

Seated Box Jump

3 x 3

C

Single Leg RDL

3 x 10

D

Hex Bar Deadlift

6 x 3 @ 55 %

E1

Front Rack Reverse Lunge

3 x 10

E2

Incline DB Bench Press

3 x 10

E3

GHD Hip Extension

3 x 10

E4

TRX Row

3 x 10

F1

Toes to Bar

3 x 10

F2

Side Plank

3 x 60

F3

Skull Crushers

3 x 12

Friday
Priming Phase: Day 6

Prep

A

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side) + ISO Hold YWT (20s per position)

B

Sprint

5 x 20

C1

Rowing

5 x 10

C2

KB High Pull

5 x 10

C3

Farmers carry

5 x 40

C4

Sled Push

5 x 40

C5

Front Rack Carry

5 x 40

D1

FLR off Foam Roller

3 x 30

D2

Bat Wings

3 x 10

Saturday
Priming Phase: Day 7

Conditioning

A

Full Body Stretch

Perform anywhere from 1-3 rounds. Pec Wall Stretch - 1 minute per side Couch Stretch - 1 minute per side Tactical Frog w/ Internal Hip Rotation - 20 per side Banded Hamstring Stretch - 1 Minute per side Knee Hugs - 1 minute per side Calf Stretch - 1 minute per side

Coach
More from C-Roy Strength & Performance
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I have been a health & fitness professional for over 10 years with a clientele that spans professional athletes to complete novice lifters who have never touched a weight. I have driven results for my clients for over a decade and have owned and successfully run my own private training facility for the last 6 years. Hit me up! Let's get to work @c_roy_strength.

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You Don't Need Another Program...

You need a standard. A system you can follow. A plan that actually builds something. A way of training that carries over into everything you do. This is your opportunity to stop guessing… and start training with purpose. The only question is—are you ready

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