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 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 with the use of compound and olympic lifts, along with aerobic/anaerobic conditioning to build your engine.

This program is for everyone, no matter your age! Ex-athletes, current 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 and faster, 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

Sunday

IWT

Prep

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

Turkish Get Up

3 x 2

Medball Toss

3 x 3

Hang Power Clean

3 x 5

SkiErg

3 x 0:40 @ 9

Trap Bar Deadlift

3 x 6

Bike Erg

3 x 0:30 @ 9

GHD Sit-Up

2 x 20

Tuesday

Lower Body

Prep

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

Leaps Light Tier

4 x 15

Seated Box Jump

4 x 6

Clean Pull + Power Clean + Clean

5 x 3

Pin Front Squat

5 x 3

BB Single Leg RDL

3 x 8

Sled Push

1 x 5:00

Wednesday

Upper Body

Prep

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

Plyo Push Ups on Plates

4 x 5

Close Grip Bench Press

5 x 4

Wide Grip Pull Ups

10, 10, 10, MAX

DB Muscle Snatch

3 x 10

DB Hammer Curls

2 x 20

Thursday

Engine Builder

Prep

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

Bike Erg

1 x 5:00

Bike Erg

1 x 5:00

Bike Erg

3 x 5:00

SkiErg

3 x 5:00

Rowing

3 x 5:00

Friday

Lower Body

Prep

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

Resisted Broad Jumps

4 x 3

Reactive Broad Jump

4 x 3

Power Snatch + Hang Power Snatch + OHS

4 x 3

Back Squat

4, 4, 4, 4, MAX

Razor Curls

3 x 6

Landmine Rotation

3 x 30

Saturday

Upper Body

Prep

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

Push Press

5 x 3

Pendlay Row

4 x 8

Dips

12, 12, 12, MAX

DB Lateral Raise

2 x 15

OH Carry Variation

2 x 30

Coach

More from Brodie Charles

Brodie Charles

Strength & Conditioning Coach

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. 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.

Join Your Virtual Gym

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

The Strong Athlete