The Strong Athlete

Brodie Charles

Strength & Conditioning, Functional Training, Weightlifting, Power Sports , Field Sports, Plyometrics

Coach

Brodie Charles

Build Strength and Power while improving Performance and Athleticism. This program is about performing more like an athlete while building maximal strength, whether you are an athlete or not. Incorporating Strength and Dynamic Effort training days, along with Aerobic Conditioning to build your engine.

This program is for everyone, no matter your age! Ex-athletes, current off-seasons athletes or ANYONE who just wants to improve their training performance, athletic ability, move better and enjoy a new, exciting way of training.

With structured training blocks and new workouts each week, I will get you lifting heavier, getting bigger, building endurance and jumping higher with The Strong Athlete.

$32 / mo

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IMPROVE ATHLETICISM

Utilising plyometrics with strength training to increase power output and build a more athletic base to move better, move faster and get stronger.

GAIN MAX STRENGTH

Strength is the foundation to becoming more athletic. Building a strong base with compound and uni-lateral exercises, you'll be hitting PR's along the way.

BUILD AN ENGINE

With aerobic based conditioning within the program, you will have the engine to go along with your strength and athleticism.

COMMUNITY

Contact from myself directly and communication with other team mates to help build this athlete community and make each other better. Updated weekly training and structured training blocks throughout.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Kettlebells // Plyo Box // Squat Rack // Bench // Cardio Equipment

Recommended

Bands // Trap Bar

Sample Week

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

Monday

TSA W1 D1 / Lower Body Strength

Prep

Hip Prep

1 ROUND - 20 x 90/90 with Hip Extension - 20 x Internal Rotation - 20 Banded Hip Pulls each side - 20 Banded Good Mornings

Assault Bike

3 x 0:10

Box Jump

3 x 5

Back Squat

1 x 3

Banded Pull Aparts

5 x 10

Bulgarian Split Squat

8, 8, 6, 6

Barbell RDL

4 x 6

Hip Thrust

3 x 15

Tuesday

TSA W1 D2 / Upper Body Dynamic Effort

Prep

Warm Up 2

1 ROUND FOR TIME 2min Ski or Row @ 8 RPE 20 x Scap Pull Ups 20 x Banded Pull Aparts 10 x Yoga Push Ups 20 x Shoulder Taps 10 x Hand Release Pushups

Banded Bench Press

8 x 3

DB Bench Press

4 x 15

Power Single Arm DB Row

3 x 10

KB Z-Press

3 x 8

Dynamic Speed Pulldown

3 x 0:20

Hanging L-Sit

3 x 0:30

KB Pull Through

3 x 20

SkiErg

3 x 15

Wednesday

TSA W1 D3 - Zone 2 Training

Couch Stretch

2 x 2:00

Bike Erg

1 x 5:00

Bike Erg

1 x 5:00

Bike Erg

1 x 40:00

Thursday

TSA W1 D 4 / Lower Body Dynamic Effort

Prep

Warm Up 1

1 ROUND FOR TIME 2min Assault Bike @ 8 RPE 20 x 90/90 Flow 20 x Deadbug 20 x Glute Bridge March 20 x Alternating Bird Dog 20 x Squat Jumps

Pogo Jumps

3 x 15

Banded KB Swing

3 x 8

Trap Bar Jumps

3 x 4

Barbell Deadlift

1 x 3

Hang Clean

6 x 2

Seated Box Jump

6 x 2

KB Rack Box Squat

4 x 8

Split Stance RDL

3 x 15

Copenhagen Plank

3 x 0:30

Friday

TSA W1 D5 - Upper Body Strength

Prep

Warm Up 2

1 ROUND FOR TIME 2min Ski or Row @ 8 RPE 20 x Scap Pull Ups 20 x Banded Pull Aparts 10 x Yoga Push Ups 20 x Shoulder Taps 10 x Hand Release Pushups

Bench Press

1 x 3

Bent Over Row

4 x 6

Dips

4 x 12

Strict Press + Push Press

3 x 9

Weighted Pull Ups

3 x 8

DB Hammer Curls

3 x 15

DB Tricep Extension

3 x 15

DB Shrugs

3 x 15

Saturday

TSA W1 D6 / Mixed Modality Conditioning

Prep

Warm Up

1 ROUND FOR TIME 2min Assault Bike @ 8 RPE 10 x 90/90 Folds (10 per side) 20 x Internal/External Runners 20 x Hip Lifts (20 per side) 10 x Yoga Push Ups 10 x Scap Pull Ups 20 x Squat Jumps

DB Snatches

4 x 5

Seated Jumps

4 x 5

Double KB Deadlift

8 x 8

Double KB Cleans

8 x 8

SkiErg

8 x 8

Trap Bar Farmers Carry

3 x 30

Coach

More from Brodie Charles

Brodie Charles

Strength & Performance Coach from Australia

BECOME A STRONG ATHLETE TODAY

Join the community and start becoming a stronger and more athletic version of yourself. I promise you won't regret it.

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FAQs

How many days per week of training?

I program 6 days per week of training varying from Strength, Dynamic Effort & Conditioning with 1 Rest day.

Do I need to be an athlete?

NO! I designed this program for anyone. There is an athlete within everybody. With regressions available for exercises, workouts can be catered to suit you.

Can I start straight away?

It's never too late to start. You may join in the middle of a current training block but you will be fine. I use percentage work for compound lifts (bench, squat and deadlift) so if you know your 1 or 3RM (rep max) it will be helpful.

Do you have other programs?

Yes, I have two other programs. Pure Strength which is a purely strength based program, and my Functional Series program, which focuses on more of a functional bodybuilding style of training.

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