New

Try Hard Training Team

Flash Performance

Olympic Lifting, Functional Fitness, Track & Field, Strength & Conditioning, Speed

Coach

Corey "Flash" Rodriguez

The Try Hard Training Team is for the serious athlete looking to get fast, get strong, and get jacked.

Every day, we start each session with a form of a sprint from 5-10-5 Agility Drills to 100 meter dashes. And to end each session, we finish with either an arm circuit or body weight max out like push ups or pull ups.

We sprint fast, jump high, lift heavy, and get pumped.

$20 / mo

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Get Fast

Train all aspects of your speed including acceleration, top speed, tempos, and conditioning to help you perform your best as a complete athlete.

Get Strong

Improve your strength without hitting plateaus, getting fatigued, or burning out. Strength lifts will be prescribed off 1RM % and VBT zones as well as set and rep ranges that maximize intent.

Get Pumped

Each day ends with an arm farm or calisthenic AMRAP to finish the session with a juicy pump!

Get Bouncy

With Olympic lifts and jumps programmed twice a week, your vert and broad are going to soar!

Join our Team!

Most importantly, you'll join a community of like-minded people who are pushing their bodies to the limit, increasing their athleticism, and try hard at everything they do

Features

Programming 6 days per week

Weekly template is Lower, Upper, Full, Upper, Lower, Conditioning + Arms

Expert instruction

Work with a coach who has experience at the University of Minnesota, University of Oregon, and IMG Academy

Committed Teammates

Join a team of the hardest workers in the room and scratch that competitive itch!

Delivered through TrainHeroic

All exercises and workouts are delivered on an easy-to-use app with videos and descriptions.

Equipment

Required

Barbell, plates, and rack // Plyo boxes, med balls, and sprint space

Sample Week

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

Monday

Acceleration + Lower Body

10 Yard Sprint

Power Clean

5 x 3

Seated Broad to Box Jump

4 x 2

Front Squat

5 x 3

Hip Flexion with Band

4 x 12-15

RDL

2 x 8

Lateral Lunge

2 x 5

Bicep Choice

2 x 20

Tricep Choice

2 x 20

Tuesday

Change of Direction + Upper Body

5-10-5 Sprints

Bench Press

5 x 3

1-Arm DB Row

4 x 6

Military Press

4 x 4-6

Weighted Pull Ups

4 x 6-8

Weighted Dips

2 x 6-8

Cable Facepull

2 x 6-8

Pull-Up

2 x MAX

Wednesday

Combo Day

60 Yard Sprint

400 m repeats

Jammer Press

3 x 4

Overhead MB Throw

3 x 3

Bicep Choice

5 x 30

Tricep Choice

5 x 30

Shoulder Choice

5 x 30

Thursday

Curvilinear + Upper Body

Arc Run

Split Jerk

5 x 3

Med Ball Rainbow Slam

4 x 3

Close Grip Bench Press

3 x 21

TRX Row

3 x 21

DB Muscle Snatch

2 x 12-15

DB Pullover

2 x 12-15

Push-Up

2 x MAX

Friday

Max Velocity + Lower Body

100 m Sprint

Snatch

5 x 3

Seated Box Jump

4 x 2

Trap Bar Deadlift

5 x 3

Overhead MB Throw

4 x 2

Prone Machine Hamstring Curl

2 x 6-8

Pistol Squat

2 x 5

Dips

2 x MAX

Saturday

Conditioning + Arms

Conditioning

5km Run

Perform a 5k Run.

Bicep Choice

3 x 15

Tricep Choice

3 x 15

Shoulder Choice

3 x 15

Coach

More from Flash Performance

Corey "Flash" Rodriguez

Holding a MS in Human Performance, CSCS, USAW, and USATF certifications along with experience from the University of Minnesota, University of Oregon, and IMG Academy, Coach Flash has the knowledge and experience to help drive tangible, noticeable, and significant adaptations in your athletic ability. Coach Flash was a college decathlete and has experience playing football, baseball, and swimming.

Try Hard Training Team

Not for everybody but the somebody who wants it the most

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FAQs

What is the weekly lifting template?

Monday: acceleration & lower body. Tuesday: change of direction & upper body. Wednesday: long acceleration, tempos, and arms. Thursday: curvilinear sprinting & upper body. Friday: max velocity & lower body. Saturday: conditioning & arms.

What are the main lifts?

Squat variations, Bench Press, Trap Bar DL, Cleans, and Snatches

How do I know how much weight to lift?

Loads are prescribed off 1RM % and VBT zones

The Proof