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Teneriffe Athletic Club Strength

Teneriffe Athletic Club

Strength & Conditioning

Coach

Chris Chan

The same strength program run at Teneriffe Athletic Club, now available wherever you train.

TAC Strength is the current strength programming at Teneriffe Athletic Club, delivered through TrainHeroic so you can follow along from any gym. Written by Chris Chan and coached in person by Ji Wallace, it combines strength and hypertrophy work in structured training blocks, so you build muscle, add weight to the bar and keep progressing week to week.

What's included

3 x 60-minute sessions a week: Lower Body, Upper Body and Full Body Structured blocks: strength and hypertrophy phases for steady, long-term progress Flexible loading: percentages, RIR and RPE, with multiple options on most compound lifts Options for every level: built for intermediate lifters, with beginner and advanced options in every session Suggested swaps: alternatives if you're missing equipment or need a different option Exercise videos: for every movement, so technique always comes first Direct messaging: contact Chris through TrainHeroic for form feedback and exercise swaps

Equipment: rack, barbell, dumbbells and plates. Medicine balls and bands are used often.

Train in the app, join the sessions in person at TAC on Tuesdays, Thursdays and Saturdays, or mix both. Start your 7-day free trial today.

$40 / mo

Get Teneriffe Athletic Club Strength

Get Stronger, Week After Week

Structured blocks and smart progression mean you're always adding weight to the bar, not guessing what to do next.

Build Muscle That Performs

Strength and hypertrophy work combine to build a body that looks strong and moves well.

Lift With Confidence

Technique-first coaching, exercise videos and direct feedback from Chris help you lift better and safer.

Train at Your Level

Built for intermediate lifters, with beginner and advanced options and swaps in every session, so it fits wherever you're starting from.

Train Anywhere, Stay Connected

Follow the same program run at Teneriffe Athletic Club from any gym, or join the sessions in person.

Features

Access to your coaches

Message your coaches through the app for form feedback, exercise swaps and guidance that keeps you accountable and progressing.

Programming 3 days per week

Three structured strength sessions a week, with scaled options and suggested swaps so every lifter can train at the right level.

Exercise Video Guidance

All exercises include instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Expert coaching cues and technique notes in every session, so you know exactly how to lift well and progress safely.

Delivered through TrainHeroic

Follow along in the app, or train the same sessions in person at Teneriffe Athletic Club with coaches who keep you progressing.

Equipment

Required

Barbells // Dumbbells // Rack

Recommended

Bands // Medballs

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Wednesday

Upper - W1D1

Banded Lat Activation

2 x 6 @ 5

Hanging Scap Retracts

2 x 10 @ 1

Medball Thoracic Opener

2 x 10 @ 11.02 kg

Push Up To Downward Dog

2 x 10

Weighted Chin Up

4 x 5

Prone Weighted Angels

3 x 10-15

Tempo Barbell Bench Press

3 x 6

KB Gorilla Row

3 x 8

Tricep Push Up

3 x 10-15

DB Rear Delt Fly

3 x 10-12

Oblique Crunch

3 x 8

Friday

Lower - W1D2

Calf Stretch + Toe Lift in Rack

2 x 3 @ 10

Quadruped Hip CARS

2 x 3

DB Goblet Squat

2 x 8

Squat Jumps

2 x 30

Barbell Back Squat

3 x 9 @ 70 %

Depth Jump

3 x 5

Barbell FFE Jefferson Split Squat

3 x 8

Single Leg Hamstring Bridge (Off Bench)

3 x 10

DB Cyclist Squats (1 & 1/4)

3 x 10

Reverse Copenhagen Plank

3 x 30

Single Leg Calf Raises (Weighted)

3 x 8

Coach

More from Teneriffe Athletic Club

Chris Chan

Chris is an exercise scientist and strength and conditioning coach with nearly a decade of experience, from everyday lifters to competitive athletes chasing PBs. A former gymnast, he believes being strong is good, being mobile is good but being both is great. His sessions put technique first, with smart progression that builds a body that feels capable and holds up for the long haul.

Strength That Holds Up

Smart progression, expert coaching and options for every level. Whether you're new to lifting or chasing your next PB, this is your plan. Try it free for 7 days.

Get Teneriffe Athletic Club Strength

FAQs

Who is this training for?

Intermediate lifters who want structured, well-coached strength programming. Every session also includes beginner and advanced options, so you can train at the right level wherever you're starting from.

I'm new to lifting. Can I still do this?

Yes. The program is built for intermediate lifters, but every session has beginner options and puts technique first, so you can build up safely.

How many sessions are there each week?

Three 60-minute strength sessions a week. One upper, one lower and one full-body workout.

Does it include conditioning?

No. This program is strength only. It pairs well with your own conditioning, running or classes on the other days.

What equipment do I need?

Ideally a rack, a barbell, dumbbells and a range of plates. Medicine balls and bands are also used often. Suggested swaps are included if you're missing something.

I'm new to lifting. Can I still do this?

Yes. Every session puts technique first, and the scaled options let you start at the right level and build up safely.

Can I train in person?

Yes. The same sessions run in person at Teneriffe Athletic Club on Tuesdays, Thursdays and Saturdays, so you can follow along in the app, come in, or mix both.

How do I know how heavy to lift?

Sessions use a mix of percentages, RIR (reps in reserve) and RPE (rate of perceived exertion). Most compound lifts give you more than one way to set your load, so you can use whichever suits you.

Can I ask my coach questions?

Yes. You can message Chris through TrainHeroic for form feedback or exercise swaps.

Are there exercise videos?

Yes. Every exercise has an instructional video to show you how to do it properly.

How much does it cost?

USD $20 per month after your 7-day free trial. Cancel anytime in TrainHeroic.

The Proof