The TCT Athlete

Take Control Training

Coaches
Trevor Cyr and Cody Stahl

The TCT Athlete Program has a long history in our community as being THE only program you need to become YOUR best athlete.

The TCT Athlete focuses on developing a lifestyle that is specific to the athletes taking part.

We follow a yearly schedule that works.

  • Winter - Power, Strength & Mobility
  • Spring - Hypertrophy & Conditioning
  • Summer - Power, Speed, & Conditioning
  • Fall - Hypertrophy & Maintenance

TCT athletes train to be realistic versions of themselves. We won't bullshit you with empty promises - you will get out what you put in.

We utilize scientifically-proven approaches toward fitness - meaning that those following the program don't waste their time on guessing what to do.

Every session is written by Trevor Cyr, Owner and President of TCT. He is assisted by Cody Stahl (CSCS), to help refine the details needed.

Our approach will leave no doubt in your ability to create athleticism.

TCT’s network of professional and certified coaches will continue to evolve because we believe in approaching life with a growth mindset, and WANT to lead from the front!

Commit to a year of training and get TWO MONTHS FREE, on us!

This is the original.

Now get to work.

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Become an Athlete, not a Meathead
Being a TCT Athlete means being true to their pursuits of being powerful, mobile, agile, and consistent. We want to be certain that we are training to be athletes, not just lifting weights to get big. We want to MOVE well, and look great as a result of consistently moving well.
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Join The TEAM
Being a part of a virtual community comes with more benefits than you think. We want to know when you achieve greatness, and celebrate that milestone with you!
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You Should Schedule Ahead
Your calendar will show programming one week in advance. The TCT Athlete is planned 3 months out, but is adjusted every week based on the results and readiness score you provide us. Fine-tuning the process is important to how TCT operates.
Features
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Programming 5 days per week
Weekly strength, conditioning, and skill training that’s accessible and challenging for the TCT Athlete.
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Exercise Video Guidance
Exercise demonstration videos are provided to guide you through the TCT Athlete.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
Typical Gym Membership
Recommended
Access to Sports Field
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
The TCT Athlete - Squat Day

Conditioning

A

TCT Warm-Up #1 (2022)

Please review the instructions provided in the google doc (link below). https://docs.google.com/document/d/1cIiOrKrYp4igJ15kcGRKqZ_KDqneTD9HDDlA-fJNhYo/edit?usp=sharing

Squat Prep

B

After completing the WARM-UP, perform 2-3 Rounds of the following: Jump Squats x 10 Side Lunges x 10 Each Supermans x 10 with 2 second pause Lunge & Reach x 10 Each BootStrappers x 10 Each w/ 3 sec pause

C

Pause Back Squat

5 x 10

D

One-arm Forward Back KB Lunge

4 x 8

E

Low Box SL Squat

4 x 8

Conditioning

F

Glute Circuit 2

5 sets of the following Triple Set: - Glute Bridge x 15 - Clamshells x 10 each

Conditioning

G

TCT Cool Down #1 (2022)

Try to do this every session. It will be a benefit to not skip this stuff, it's very important. There are TWO blocks. It is important to do them in the order listed. BLOCK 1: - Perform 2 rounds before moving on to block 2. Complete 15 reps (per side) for Each Position/Movement per round. 1) Groiner 2) T-Spine Reach 3) Glute Abduction 4) 90-90 Windshield Wipers 5) Prone IYT's BLOCK 2: - Perform 2 rounds. Perform a 30 Second Hold for Each Position/Movement: 1) Bootstrappers 2) Dynamic Thread The Needle 3) Lizard Pose

Monday
The TCT Athlete - Upper Body 

Conditioning

A

TCT Warm-Up #1 (2022)

Please review the instructions provided in the google doc (link below). https://docs.google.com/document/d/1cIiOrKrYp4igJ15kcGRKqZ_KDqneTD9HDDlA-fJNhYo/edit?usp=sharing

Prep

B

Upper Body Warm Up

After completing the WARM-UP, perform 2-3 Rounds of the following: Band Pull Aparts x 10 Band Dislocates x 10 Hand Release Push Ups x 10 Bent Over DB Rows x 10 with 3 sec pause Band Face Pull x 10

C

Plyo Push Ups

4 x 5

D

DB Bench Press

5 x 10

E

Barbell Row

4 x 8

Conditioning

F

Upper Circuit 3

5 sets of the following Triple Set: DB Bent Over Rear Delt Fly x 10 reps Half Kneeling SA Pulldown x 10 reps each DB Shrug x 20 reps

Conditioning

G

Upper Circuit 4

5 sets of the following Superset: - Bicep Curl x 20 reps - Banded Tricep Push-Down x 20 reps

Conditioning

H

TCT Cool Down #1 (2022)

Try to do this every session. It will be a benefit to not skip this stuff, it's very important. There are TWO blocks. It is important to do them in the order listed. BLOCK 1: - Perform 2 rounds before moving on to block 2. Complete 15 reps (per side) for Each Position/Movement per round. 1) Groiner 2) T-Spine Reach 3) Glute Abduction 4) 90-90 Windshield Wipers 5) Prone IYT's BLOCK 2: - Perform 2 rounds. Perform a 30 Second Hold for Each Position/Movement: 1) Bootstrappers 2) Dynamic Thread The Needle 3) Lizard Pose

Conditioning

I

Phase 2 Cool Down - Upper Body

30 Sec Each Side: Lacrosse Ball Shoulder Mobility 60 Sec Each Position: Arm Circles Lizard Dynamic Thread Needle

Tuesday
The TCT Athlete - Gymnastics Based Day

Conditioning

A

TCT Warm-Up #1 (2022)

Please review the instructions provided in the google doc (link below). https://docs.google.com/document/d/1cIiOrKrYp4igJ15kcGRKqZ_KDqneTD9HDDlA-fJNhYo/edit?usp=sharing

Gymnastics Prep

B

After completing the WARM-UP, perform 2-3 Rounds of the following: Inchworms x 10 no push up Band Pull Aparts x 10 Band Face Pulls x 10 World's Greatest Stretch x 10 Each Side

C

Chin Over Bar Pull Up Hold

4 x 10

D

Banded Woodchop Low to High

4 x 10

Conditioning

E

Gymnastics Circuit 3

6 sets of the following triple set: - 1/2 Turkish Get Up x 6 each way - Pistol Squat x 8 each side - Bear Crawl Push x 12 steps each

Conditioning

F

Gymnastics Circuit 4

Complete 5 rounds of the following exercises and reps: - Front Step to Kick Through x 10 reps each - Single Leg Stand Up x 5 each - Walking Plank x 15 each direction

Conditioning

G

TCT Cool Down #1 (2022)

Try to do this every session. It will be a benefit to not skip this stuff, it's very important. There are TWO blocks. It is important to do them in the order listed. BLOCK 1: - Perform 2 rounds before moving on to block 2. Complete 15 reps (per side) for Each Position/Movement per round. 1) Groiner 2) T-Spine Reach 3) Glute Abduction 4) 90-90 Windshield Wipers 5) Prone IYT's BLOCK 2: - Perform 2 rounds. Perform a 30 Second Hold for Each Position/Movement: 1) Bootstrappers 2) Dynamic Thread The Needle 3) Lizard Pose

Wednesday
The TCT Athlete - Deadlift Day

Conditioning

A

TCT Warm-Up #1 (2022)

Please review the instructions provided in the google doc (link below). https://docs.google.com/document/d/1cIiOrKrYp4igJ15kcGRKqZ_KDqneTD9HDDlA-fJNhYo/edit?usp=sharing

Deadlift Prep

B

After completing the WARM-UP, perform 2-3 Rounds of the following: Jump Squat x 10 1 Leg Bodyweight Deadlifts x 10 Each Leg Swings x 10 Each Lunge & Reach x 10 Each Supermans x 10 Each with 5 seconds pause

C

Snatch Deadlift

4 x 10

D

Stagger Stance Good Morning

4 x 8

E

Hamstring Walkouts (2L)

4 x 10

F

Prone Machine Hamstring Curl

3 x 10

G

4-Way Dead Bug

3 x 0:30

Conditioning

H

TCT Cool Down #1 (2022)

Try to do this every session. It will be a benefit to not skip this stuff, it's very important. There are TWO blocks. It is important to do them in the order listed. BLOCK 1: - Perform 2 rounds before moving on to block 2. Complete 15 reps (per side) for Each Position/Movement per round. 1) Groiner 2) T-Spine Reach 3) Glute Abduction 4) 90-90 Windshield Wipers 5) Prone IYT's BLOCK 2: - Perform 2 rounds. Perform a 30 Second Hold for Each Position/Movement: 1) Bootstrappers 2) Dynamic Thread The Needle 3) Lizard Pose

Thursday
The TCT Athlete - Overhead Day

Conditioning

A

TCT Warm-Up #1 (2022)

Please review the instructions provided in the google doc (link below). https://docs.google.com/document/d/1cIiOrKrYp4igJ15kcGRKqZ_KDqneTD9HDDlA-fJNhYo/edit?usp=sharing

Overhead Prep

B

After completing the WARM-UP, perform 2-3 Rounds of the following: Inchworms x 10 with push ups Banded Dislocates x 10 Band Pull Aparts x 10 Shoulder Taps x 10 Each Dynamic Thread The Needle x 10 Each Side

C

Overhead MB Throw

3 x 6

D

Squat Clean Thruster

4 x 5

E

SA DB Overhead Carry

F1

Hanging Scap Retractions

4 x 12

F2

Banded Wood Chop High to Low

4 x 12

G

Standing DB External Shoulder Rotation

4 x 12

Conditioning

H

TCT Cool Down #1 (2022)

Try to do this every session. It will be a benefit to not skip this stuff, it's very important. There are TWO blocks. It is important to do them in the order listed. BLOCK 1: - Perform 2 rounds before moving on to block 2. Complete 15 reps (per side) for Each Position/Movement per round. 1) Groiner 2) T-Spine Reach 3) Glute Abduction 4) 90-90 Windshield Wipers 5) Prone IYT's BLOCK 2: - Perform 2 rounds. Perform a 30 Second Hold for Each Position/Movement: 1) Bootstrappers 2) Dynamic Thread The Needle 3) Lizard Pose

Coaches
coach-avatar Trevor Cyr

Coach Trev is the owner of Take Control Training. He is a dedicated, consistent, and honest performance coach that is passionate about his athlete's success in more than just sport. Trevor spends his days focused on leading athletes through engaging and challenging training programs that allow TCT athletes to discover their full potential.

coach-avatar Cody Stahl

Cody Stahl is the chief programming officer for Take Control Training. Coach Cody has worked as a strength and conditioning coach for the past 5 years and is currently working towards a Ph.D. in Human Performance at Oklahoma State University. Cody has a background with specific training and expertise in conditioning methods for youth and collegiate athletes, as well as military personnel.

FAQs
Who is this program for?
This program is designed for intermediate athletes who want to take control of their fitness and define their athleticism outside of just lifting weights.
Is there a contract?
Your subscription is month to month, and you can change it at any time.
Where should I start?
Jump right in and start today. Don't be that person who "starts tomorrow". Waiting is the first step to accomplishing nothing.
How does video analysis work and how do I receive coaching?
Upload your lifting videos directly through the TrainHeroic app or copy / paste a link from your favorite social media or video hosting platform (Instagram, YouTube, Google Drive). Our coaching staff works around the clock to give you personalized feedback on your lifting videos.
Can I sign up if I am located outside of the USA?
Yes, our online teams and programs are delivered through the mobile application TrainHeroic, which is available to athletes and coaches worldwide!
Join Your Virtual Gym

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

The TCT Athlete
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The TCT Athlete
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The TCT Athlete
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