CD COACHING SYSTEMS LLC

Strength & Conditioning, General Fitness, Functional Training
Coach
Colin DeClark

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

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Take the guesswork out of your training.
Never again will you need to guess whether or not your training is leading you towards your goals. This program has the perfect mix of strength, speed, and power development to make you the most robust and dominant athlete possible.
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Direct access to me!
Drop a message in the chat at anytime and I will be here to answer all of your training questions and fire you up for massive PR's!
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Join the community.
Join a community of likeminded individuals. Everyone is working towards the same goals and is there to make each session like you're back training with the squad.
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 5 days per week
Daily field & weight room workouts. These sessions are designed to be time efficient & fit into the busiest of schedules. Optional 6th day included.
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
This app makes it easy for you to track your weights, isn't a pain to look at on your phone, and keeps all your workouts organized.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Short sprints & Lower strength/power lift

A

Walking leg swing

1 x 10

B

Walking quad pull

1 x 10

C

Reverse lunge reach + rotate

1 x 10

D

Lateral lunge walk

1 x 10

E

Walking world's greatest double rotation

F

Reverse lunge reach + rotate

1 x 10

G

Ham scoop + 3

1 x 10

H

A Skips

1 x 20

I

A double switch

1 x 20

J1

Wall single switch

3 x 8

J2

Acceleration Bound

3 x 10

J3

2 Point falling start

3 x 1

K

2 Point falling start

4 x 15

L

Pro agility 5-5-10

4 x 1

M

Curve pro agility 5-5-10

4 x 1

N

Triple broad jump

4 x 1

O

Banded broad jump

6 x 1

P

Power Cleans

4 x 2

Q

Front squats

1 x 3

R

Panda pull

3 x 3

S

Nordics with pushup assist

2 x 3

Tuesday
Upper strength lift

A1

Alternating bar hangs

3 x 8

A2

Handstand hold on wall

3 x 1

A3

Rotator Cuff Elbow On Knee

3 x 8

B1

Plyo Pushup Reset Each Rep

4 x 2

B2

MB Drop Side Throw

4 x 2

C

Pause Bench Press

1 x 3

D

Chin Ups

2 x 3

E

Seated 1 arm DB shoulder press

2 x 5

F1

Meadows Rows

2 x 5

F2

Hand Elevated Pushups

G

Suspension row

H1

DB curls

2 x 20

H2

Tricep rope pushdown

2 x 20

Wednesday
Plyos & lower accessories

A1

Approach jump

5 x 1

A2

Handstand Walk

B

Approach jump

6 x 1

C

Band overspeed split stance pogos

3 x 8

D

BB leaps in place

4 x 5

E

Consecutive barbell squat jump

3 x 3

F

Behind the neck push press

4 x 3

G

Floating heel BB reverse lunge

3 x 3

H

Landmine single leg RDL

2 x 5

I

Landmine slide lunge

2 x 3

J

Sissy Squat Assisted

1 x 40

K

Assisted barbell standing calf raise

2 x 8

Thursday
Dynamic Upper

A1

Alternating bar hangs

3 x 8

A2

Handstand hold on wall

3 x 1

A3

Rotator Cuff Elbow On Knee

B1

Backpedal to MB throw

4 x 4

B2

Plyo pushup consecutive

C1

Landmine split jerk

6 x 2

C2

MB side slam

6 x 4

D

Bench Press

6 x 2

E1

Underhand barbell row

4 x 8

E2

Feet on wall russian twist

4 x 8

F

G1

Barbell z press

3 x 8

G2

Underhand lat pulldown

3 x 12

H1

DB Lateral Raise

2 x 12

H2

High Incline DB Curl

2 x 12

H3

Tricep Pushdown

2 x 12

Friday
Long sprints & Lower lift

A

Walking leg swing

1 x 10

B

Walking quad pull

1 x 10

C

Reverse lunge reach + rotate

1 x 10

D

Lateral lunge walk

1 x 10

E

Walking world's greatest double rotation

1 x 10

F

Reverse lunge reach + rotate

1 x 10

G

Ham scoop + 3

1 x 10

H

Ankle dribble

1 x 20

I

Shin dribble

1 x 20

J

Knee dribble

1 x 20

K

Dribble bleed

2 x 25

L

Mini straight leg bound

10, 15

M

Straight leg bound to sprint

2 x 20

N1

Mock hurdle hops

3 x 5

N2

Sprint float

2 x 30

O

2 Point falling start

2 x 30

P

Long S sprint

2 x 30

Q

Long C sprint

2 x 30

R

Hopping for height

2 x 4

S

Drop Jump

4 x 3

T

Hip Snatch

4 x 2

U

Band Half Squat

4 x 2

V

Barbell Box Step Up

3 x 3

W

DB Skater Squat

2 x 4

X

Strap Leg Curl

2 x 12

Y

Seated Calf Raise

2 x 8

Saturday
Optional Cardio & Arms

A

Assault Bike

1 x 30:00

B

DB curls

2 x 10

C

Rope Tricep Pushdown

2 x 10

D

DB Lateral Raise Iso + Reps

2 x 10

E

Chest Supported Reverse Fly

2 x 10

Join Your Virtual Gym

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

THE PACK: ATHLETE
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THE PACK: ATHLETE
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THE PACK: ATHLETE
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THE PACK: ATHLETE