The Strong Athlete

Brodie Charles

Strength & Conditioning, Functional Training, Weightlifting, Power Sports , Field Sports, Plyometrics, Multi-sport, Olympic Lifting, General Fitness
Coach
Brodie Charles

Build Strength and Athleticism with a concurrent training program for 60min per day, 5-6 days per week. Incorporating Strength and Dynamic Effort training days with the use of compound and olympic lifts, plyometrics, along with aerobic/anaerobic conditioning to build your engine.

This program is for everyone and anyone who just wants to improve their training performance, athletic ability, move better and enjoy an fun way of training.

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

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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.
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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.
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BUILD AN ENGINE
With aerobic based conditioning within the program, you will have the engine to go along with your strength and athleticism.
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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
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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 6 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
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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
IWT

Prep

A

IWT Warm Up

3min Cardio @ 7 RPE Then 3 ROUNDS OF - 5 Inchworms - 10 x Yoga Push Ups - 5es x WGS - 5es x Thoracic Rotation - 5m x Duck Walk

B1

Turkish Get Up

3 x 2

B2

Medball Toss

3 x 3

C1

Hang Power Clean

3 x 5

C2

SkiErg

3 x 0:40 @ 9

D1

Trap Bar Deadlift

3 x 6

D2

Bike Erg

3 x 0:30 @ 9

E

GHD Sit-Up

2 x 20

Tuesday
Lower Body

Prep

A

Lower Warm Up

FOR TIME 3min Assault Bike @ 7-8 RPE Then 3 RFT 10.10 x WGS 10 x Inchworms 10.10 x Squat Reach

B1

Leaps Light Tier

4 x 15

B2

Seated Box Jump

4 x 6

C

Clean Pull + Power Clean + Clean

5 x 3

D

Pin Front Squat

5 x 3

E

BB Single Leg RDL

3 x 8

F

Sled Push

1 x 5:00

Wednesday
Upper Body

Prep

A

Upper Warm Up

3min Ski or Row @ 7-8 RPE Then 3 RFT 10 x Shoulder Dislocates 15 x Band Pull Aparts 30sec x Prayer Stretch

B

Plyo Push Ups on Plates

4 x 5

C

Close Grip Bench Press

5 x 4

D

Wide Grip Pull Ups

10, 10, 10, MAX

E

DB Muscle Snatch

3 x 10

F

DB Hammer Curls

2 x 20

Thursday
Engine Builder

Prep

A

Warm Up - Mobility

1min EACH MOVEMENT - Banded Pullaparts - Hamstring Squats - Long Lunge (1min both sides) - Hip Flexor Rotations (30sec each side) - Yoga Push Ups - Banded Cat + Camel - Thoracic Rotations (1min each side) - Frog Stretch

B

Bike Erg

1 x 5:00

C

Bike Erg

1 x 5:00

D1

Bike Erg

3 x 5:00

D2

SkiErg

3 x 5:00

D3

Rowing

3 x 5:00

Friday
Lower Body

Prep

A

Lower Warm Up

FOR TIME 3min Assault Bike @ 7-8 RPE Then 3 RFT 10 x Banded Good Mornings 10 x Cossack Squat 10.10 x Squat Reach 10 x SOTS Press

B1

Resisted Broad Jumps

4 x 3

B2

Reactive Broad Jump

4 x 3

C

Power Snatch + Hang Power Snatch + OHS

4 x 3

D

Back Squat

4, 4, 4, 4, MAX

E

Razor Curls

3 x 6

F

Landmine Rotation

3 x 30

Saturday
Upper Body

Prep

A

Upper Warm Up

3min Ski or Row @ 7-8 RPE Then 3 RFT 10 x Shoulder Dislocates 15 x Band Pull Aparts 30sec x Prayer Stretch

B

Push Press

5 x 3

C

Pendlay Row

4 x 8

D

Dips

12, 12, 12, MAX

E1

DB Lateral Raise

2 x 15

E2

OH Carry Variation

2 x 30

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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.

Start My 7-Day Free Trial
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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. But be warned, you may become one while on this program.
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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The Strong Athlete
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The Strong Athlete
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The Strong Athlete
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The Strong Athlete