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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.

Faster & Explosive, in Every Direction

Improve your acceleration, speed, and jumping; all while developing your agility, coordination, mobility, and control through multi-directional training.

Progression Made to Break Plateaus

Periodized intensity, volume, and reloads to keep you moving forward.

Complete Conditioning

Improving your aerobic fitness, work capacity, and your ability to repeat hard efforts.

Features

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.

Programming 4 days per week

Four structured training days each week. Balanced strength, speed, power, agility, mobility, & conditioning while allowing adequate recovery time.

Exercise Video Guidance

Every movement is attached to a video demo so you know what to do and how to do it.

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

Sample Week

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

Sunday

B1-Wk1: Day 1

Band Pull-Apart

2 x 10

Walking Quad Stretch

2 x 5

Hamstring Sweeps

2 x 5

Hurdle Forward Step Over

2 x 3

Hurdle Backwards Step Over

2 x 3

Broad Jump (Counter Movement)

3 x 4

Wall Drill: Sprinter

2 x 4

Back Squat

4 x 6

Romanian Deadlift (RDL)

3 x 8

Rear Foot Elevated Split Squat

2 x 10

Suitcase Carry

2 x 50

Roman Chair Leg Raises

2 x 10

Stretch

1 x 5:00

Monday

B1-Wk1: Day 2

Band Pull-Apart

2 x 10

Band Pass Through

2 x 6

Band Face Pull

2 x 10

Incline Bench Press

3 x 6

Chest-Supported DB Row

2 x 12

Neutral-Grip Lat Pulldown

3 x 10

Hang Scapula Depression

3 x 6

Walk

1 x 20:00

Wednesday

B1-Wk1: Day 4

Band Around the World

Walking Quad Stretch w/ Reach

2 x 10

Hamstring Sweeps

2 x 10

Toe Walks

2 x 20

Low/Ankle Pogo Hop

2 x 5

Med Ball Rotational Throw

3 x 3

Power Position: Clean-Grip Jump Shrug

3 x 3

Trap Bar Deadlift

3 x 5

Overhead Press

3 x 6

Sprint

6 x 0:15

WORLD'S GREATEST STRETCH

1 x 5

Thursday

B1-Wk1: Day 5

Band Pass Through

2 x 5

Band Pull-Apart

2 x 10

Hurdle Forward Step Over

2 x 3

Hurdle Lateral Step Over

2 x 3

Elevated Body Weight Calf Raise

2 x 10

Lateral Bounds to Stabilize

2 x 3

Front Squat

3 x 8

Incline DB Bench Press

2 x 12

Seated Leg Curl

2 x 12

S-A DB Row

2 x 12

Farmers carry

2 x 50

Tempo Intervals (1:1 @ 60 seconds)

6 x 1:00

Coach

More from Stephen Holmes

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.

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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