The Athletic Standard Team

Stephen Holmes

Strength & Conditioning, Functional Fitness
Coach
Stephen Holmes

The Athletic Standard is a strength and conditioning program for people who want to train and perform like athletes. Four days a week you'll build strength, speed, explosiveness, agility, mobility, and conditioning.

I've structured this program using my Exercise Science degree, experience coaching D1 Football, Wrestling, and other sports, my time in the Marine Corps leading physical readiness, years on the training floor, and coaching combat-sport athletes. I train the same way myself for BJJ and my own strength work.

Training includes barbell lifts, Olympic-lift variations, sprinting, plyometrics, agility, mobility, loaded carries, and conditioning. Each block brings: strength, movement quality, aerobic base - force production and acceleration - strength into speed, power, reactive agility - performance and effort Blocks progress through accumulation, overload, and intensification; with reload weeks built in to manage fatigue.

You don't need to be a competitive athlete, just willing to put in the work.

$20 / mo
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Strength That Not Only Shows, But Works
Strength through progressive barbell training that carries over beyond the weight room.
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Faster & Explosive, in Every Direction
Improve your acceleration, speed, and jumping; all while developing your agility, coordination, mobility, and control through multi-directional training.
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Progression Made to Break Plateaus
Periodized intensity, volume, and reloads to keep you moving forward.
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Complete Conditioning
Improving your aerobic fitness, work capacity, and your ability to repeat hard efforts.
Features
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Access to your coach
I'm here to support you along your training journey. Post any questions, videos, or chats on the message board for a response.
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Programming 4 days per week
Four structured training days each week. Balanced strength, speed, power, agility, mobility, & conditioning while allowing adequate recovery time.
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Exercise Video Guidance
Every movement is attached to a video demo so you know what to do and how to do it.
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Delivered through TrainHeroic
Partnering with one of the best coaching apps around. You'll get an online training experience that works as hard as you do.
Equipment
Required
Barbell // Dumbbells // Full Gym Equipment Access // TrainHeroic App // Cardio Equipment
Recommended
Bands // Open Space for Sprint/Plyos/Agility Drills
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
B1-Wk6: Day 1

Prep

A

Dynamic Drills

1 Round - Walking 15yds: -Straight Leg Raise -Knee Hug -Ankle Pick -Hamstring Sweep -Quad Stretch & Reach -Toe Walks -Heel Walks -Lunges

B

Vertical Jump

3 x 2

C

Accelerate to Decelerate

4 x 10

D

Back Squat

5 x 3

E

Barbell Single-Leg RDL

3 x 5

F

Rear Foot Elevated Split Squat

3 x 10

G1

Suitcase Carry

2 x 60

G2

Roman Chair Leg Raises

3 x 10

H

Stretch

1 x 5:00

Monday
B1-Wk6: Day 2

Prep

A

Upper Body Drills

2 Rounds: -Dead Hang x20-30sec -Wall Slide x8 -Quadruped Thoracic Rotation x6/side -Band Pull-Apart x15 -Band Pass Through x6 -Scap Push-Up x8 -Inch Worm + Push-Up x6

B

Incline Bench Press

5 x 3

C

Chest-Supported DB Row

3 x 5

D

Pull-Up

3 x 8

E1

DB Lateral Raise

2 x 12

E2

Band Face Pull

2 x 12

F

Walk

1 x 20:00

Wednesday
B1-Wk6: Day 4

Prep

A

Barbell Prep

2 Rounds / 3 Reps Each: -RDL to Knee -Hang High Pull -Hang Muscle Clean -Front Squat -Push Press

B1

Walking Lunge

3 x 10

B2

High Pogos Over Hurdles

3 x 3

C

Med Ball Rotational Throw

3 x 3

D

Hang Power Clean

3 x 3

E

Conventional Deadlift

4 x 3

F

Overhead Press

3 x 5

G

Sprint

7 x 0:10

H

WORLD'S GREATEST STRETCH

1 x 5

Thursday
B1-Wk6: Day 5

Prep

A

Dynamic Drills

1 Round - Walking 15yds: -Straight Leg Raise -Knee Hug -Ankle Pick -Hamstring Sweep -Quad Stretch & Reach -Toe Walks -Heel Walks -Lunges

B

Elevated Body Weight Calf Raise

2 x 10

C

Lateral Bounds to Stabilize

3 x 2

D

Tempo Intervals (1:1 @ 60 seconds)

7 x 1:00

E

Goblet Squat

4 x 6

F1

Incline DB Bench Press

3 x 10

F2

Seated Leg Curl

3 x 12

F3

S-A DB Row

3 x 10

G

Farmers carry

2 x 60

Coach
More from Stephen Holmes
coach-avatar Stephen Holmes

I've been professionally training/coaching for around 10 years. I am a former U.S. Marine and I got my degree in exercise science. I work primarily with fighters/grapplers, D1 athletes, and gen. pop. clientele. I currently train in Brazilian Jiu-Jitsu and my focus in training is highly influenced by athletic S&C.

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Stronger. Faster. Better Conditioned.

Train with purpose and hold yourself to a higher standard. The Athletic Standard. So if you're ready, join the team, and let's get to work!

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FAQs
Who is this for?
This is built for intermediate lifters, recreational athletes, former athletes, and active adultswanting more than a traditional gym routine. You should have a basic barbell training base. Previous Olympic lifting experience is not required. The variations progress from beginner to intermediate.
What if I miss a day?
That's okay! You can either keep moving forward with the next training day; or perform the missed session on the next upcoming rest day instead. It's all about the long-term, not the short-term. You can always reach out to your coach or community for guidance as well.
What should I expect on an average training week?
Expect four structured workouts each week combining strength, speed, power, agility, mobility, and conditioning. Sessions take about 65 to 90 minutes and include clear coaching and planned progression; with recovery time implemented throughout the training week.
How much communication will I get with the coach?
The coach will be in available in the community at minimum once weekly; but expect multiple opportunities for communication throughout the week.
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When you join a team you’re getting more than programming, you’re joining an online community.

The Athletic Standard Team
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The Athletic Standard Team
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The Athletic Standard Team
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The Athletic Standard Team
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