Athletic Performance: Training by Grant Dahlke in TrainHeroic

Aesthetic Athletics

Field Sports, General Fitness, Power Sports , Basketball, Baseball , Football , Softball, Volleyball
Coach
Grant Dahlke

Sport Performance is built for the high school athlete that is looking to maximize their potential. We take every aspect of being an athlete and elevate it. This program is designed to challenge us in the weight room and with field work, but to make sure that we can still get in the necessary skill work day in and day out for our particular sport. 

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Features
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Programming 5 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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Delivered through TrainHeroic
The programming is all delivered through the app to make for a seamless session and to explain and demonstrate every exercise.
Equipment
Recommended
Barbell // Dumbbells // Bands // Trap Bar // Squat Rack // Bench // Bumper Plates // Boxes or Something to Jump On
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
2021-11-17

A1

A Skip

3 x 20

A2

Hammy Kicks

3 x 20

B1

SL Hoop Circles

3 x 0:15

B2

Forward L Drill

3 x 0:15

B3

Backwards L Drill

3 x 0:15

C

Vertical Bounds

2 x 6

D

Double Single Leg Bounds

3 x 6

E1

Isometric Hack Squat

6 x 0:05

E2

Pre Hop Tuck Jumps

6 x 8

E3

Band Assisted Jumps

6 x 4

F1

TKE

3 x 10

F2

RFE Oscillating Split Squat

3 x 0:20

G

Deep Squat

1 x 3:00

Wednesday
2021-11-18

A1

Overhead DB Press

3 x 20

A2

Barbell Bent Over Row

3 x 20

B

Elevated Plyo Push Up

3 x 4

C

Pause Bench Press

7 x 3 @ 6, 6.5, 7, 7.5, 8, 8, 8

D

Pull Up

4 x 2

E

DB Incline Bench

4 x 6

F1

Bench Supported SA Row

4 x 8

F2

DB Chest Supported Flys

4 x 10

F3

DB Shrug

4 x 10

Thursday
2021-11-19

Lower Body Prep

A

Groin Rock x 10 Each Leg Calf Rock x 10 Each Leg 90/90 x 10 Each Leg

Skip Series

B

A Skip x 10 Yds Open Hip x 10 Yds SL Step Ups x 5 Each Leg

C

Drop In Sprints

4 x 1 @ 10

D

1/2 Kneeling Sprints

6 x 1 @ 10

E1

DB Power Lunge

3 x 6

E2

2 Step Rhythm Jumps

3 x 6

F

SL Banded Good Mornings

3 x 10

G

Iso Step Down

1 x 0:15

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Athletic Performance
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Athletic Performance
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Athletic Performance
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Athletic Performance