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.

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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
Monday
TSA W1 D1 / Lower Body Strength

Prep

A

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

B1

Assault Bike

3 x 0:10

B2

Box Jump

3 x 5

C1

Back Squat

1 x 3

C2

Banded Pull Aparts

5 x 10

D

Bulgarian Split Squat

8, 8, 6, 6

E

Barbell RDL

4 x 6

F

Hip Thrust

3 x 15

Tuesday
TSA W1 D2 / Upper Body Dynamic Effort

Prep

A

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

B

Banded Bench Press

8 x 3

C

DB Bench Press

4 x 15

D

Power Single Arm DB Row

3 x 10

E1

KB Z-Press

3 x 8

E2

Dynamic Speed Pulldown

3 x 0:20

F1

Hanging L-Sit

3 x 0:30

F2

KB Pull Through

3 x 20

F3

SkiErg

3 x 15

Wednesday
TSA W1 D3 - Zone 2 Training

A

Couch Stretch

2 x 2:00

B

Bike Erg

1 x 5:00

C

Bike Erg

1 x 5:00

D

Bike Erg

1 x 40:00

Thursday
TSA W1 D 4 / Lower Body Dynamic Effort

Prep

A

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

B1

Pogo Jumps

3 x 15

B2

Banded KB Swing

3 x 8

B3

Trap Bar Jumps

3 x 4

C

Barbell Deadlift

1 x 3

D1

Hang Clean

6 x 2

D2

Seated Box Jump

6 x 2

E

KB Rack Box Squat

4 x 8

F1

Split Stance RDL

3 x 15

F2

Copenhagen Plank

3 x 0:30

Friday
TSA W1 D5 - Upper Body Strength

Prep

A

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

B

Bench Press

1 x 3

C1

Bent Over Row

4 x 6

C2

Dips

4 x 12

D1

Strict Press + Push Press

3 x 9

D2

Weighted Pull Ups

3 x 8

E1

DB Hammer Curls

3 x 15

E2

DB Tricep Extension

3 x 15

E3

DB Shrugs

3 x 15

Saturday
TSA W1 D6 / Mixed Modality Conditioning

Prep

A

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

B1

DB Snatches

4 x 5

B2

Seated Jumps

4 x 5

C1

Double KB Deadlift

8 x 8

C2

Double KB Cleans

8 x 8

C3

SkiErg

8 x 8

D

Trap Bar Farmers Carry

3 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. 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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The Strong Athlete
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The Strong Athlete
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The Strong Athlete
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The Strong Athlete