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Vicious by Vicky D

Ethos Performance Group

General Fitness, Functional Fitness, Strength & Conditioning
Coaches
Vicky Derrico and Wayne Gray

Welcome to my strength and conditioning program-the very one that helped unlock my athletic potential. This program was designed alongside my strength and conditioning coach to help increase all aspects of my fitness from performance to aesthetics. Through this ever evolving template, I'll share the workouts and training techniques that have had the most impact on my fitness journey.

This style of training has helped me reach all of my fitness goals. From becoming a more effective fighter to increasing my athletic ability all while improving my physique. Whether you're aiming to enhance your overall athleticism or sculpt a bad ass physique, this program is designed to take your fitness to new heights. With my guidance and the proven training techniques that have shaped my own success you'll have all the tools you need to become a formidable athlete.

If you're ready to commit to the grind and push your limits then join me. Together, lets unlock your full potential and become the athletic weapon you were meant to be.

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Enhanced Endurance
The targeted conditioning work in this program will improve aerobic and metabolic fitness and build a large work capacity.
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Increased Strength
With a focus on strength and power expect to build a strong and resilient physique.
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Improved Athleticism
With the inclusion of plyometric and agility focused work you'll improve your movement quality and athletic ability.
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Physique Transformation
This unique blend of training modalities will help you achieve your goals of a strong, well conditioned and aesthetic physique.
Features
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Programming 5 days per week
Reach your physique and performance goals with a 5-day weekly program.
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Exercise Video Guidance
Step-by-step video guides to streamline your workouts and simplify exercise execution.
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Detailed, expert instruction
Gain mastery with comprehensive, expert-led tutorials designed for precision and clarity in the goal of each new training phase.
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Delivered through TrainHeroic
Join me in our app for a dynamic workout experience. We'll push you and be with you every step of the way!!
Equipment
Required
Access to a commercial gym
Recommended
Access to a fully equipped athletic performance facility
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-04-29

Prep

A

Lower Body Prep #2

Band Goodmorning 2x15 Slider Reverse Lunge 2x10each Plank+Lateral Slider 2x10each PVC Overhead Squat 2x10 Alternating Lunge Jump 2x5 each

B

Back Squat

3 x 10

C1

Front Foot Elevated Reverse Lunge

3 x 8

C2

B-Stance RDL

3 x 10

D1

Leg Press

3 x 15

D2

Lying Hamstring Curl

3 x 15

E

Hanging Knee Tuck

3 x 15

F

Cable Rotations

3 x 15

Monday
2024-04-30

Prep

A

Upper Body Prep #6

Under Hand Passthroughs -2x10 Ipsilateral Dead-Bug 2x10 each Band Diag. Pull Apart -2x10each Spider-Man + Vertical Reach -2x10each Overhead Med Ball Throw -2x5

B

Bench Press

3 x 8

C1

Incline DB Single Arm Alternating Press

3 x 8

C2

Seated Cable Row

3 x 15

D1

1 1/4 Lat Pulldown

3 x 8

D2

DB Chest Supported Lateral Raise

3 x 10

E

Airdyne

5 x 0:20

Recovery

F

Thoracic Circuit 1

- Thoracic Rotation 2x10 each - Thread the Needle 2x10 each - MB Thoracic Opener 2x5 each - Black Burns 2x10

Tuesday
2024-05-01
Wednesday
2024-05-02

Prep

A

Lower Body Prep #8

Forward+Lateral Lunge 2x5each Single Leg Glute Bridge 2x10each Side Plank+Captain Morgan 2x5each Alternating Med Ball Slam 2x5 each Lateral Skater Hops 2x5 each

B

Barbell Glute Bridge

3 x 15

C1

Safety Bar Goodmorning

3 x 10

C2

DB 45 Degree Walking Lunge

3 x 10

D1

Hyperextension

3 x 15

D2

V-Up

3 x 15

D3

Seated MB Side Toss

3 x 12

Thursday
2024-5-3

Conditioning

A

Medicine Ball GPP Circuit

2-3 rounds: 6-8 lb medicine ball (1 minute rest Between) - MB Slam x 10 - MB Alt. Slam x 10 each - MB Scoop Toss x 10 each - MB Side Toss x 10 each - MB Chest Pass x 10

B

Seated DB Shoulder Press

3 x 10

C1

Alternating DB Hammer Curl

3 x 12

C2

Tricep Pushdown

3 x 15

D1

Sled Sprints

4 x 40

D2

DB Thruster

4 x 15

D3

KB swings

4 x 15

E1

Airdyne

4 x 0:30

E2

Speed Skater Hops

4 x 0:30

E3

KB Pendulum Swing

4 x 20

Coaches
coach-avatar Vicky Derrico

Vicky is a certified personal trainer with a lifelong passion for training and physical fitness. She is currently a competitive boxer and Rough and Rowdy champion. Vicky has a diverse range of experience from competitive bikini competitions to combat sports and mixed martial arts.

coach-avatar Wayne Gray

The Director of Sports Performance and Co-Owner of Ethos Performance Group, Wayne is a seasoned strength and conditioning coach. He has worked with athletes from the youth, division 1 and professional levels from over 25 different sports. Wayne brings a wealth of knowledge and expertise in exercise physiology, applied biomechanics, rehabilitation and sports science.

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Be Vicious

Dive into my program and unlock your true fitness potential. This is your chance to train alongside me and become the best version of yourself!

Start My 7-Day Free Trial
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FAQs
What fitness level is required for this program?
This program is designed for athletes of all levels. Whether you're a beginner or a seasoned pro, the program will challenge you effectively and help you reach your goals.
How much time do I need to commit to the program?
The program requires a commitment of four to five days a week for roughly 1-1.5 hours a day. Each session is designed to maximize your progress without spending necessary hours in the gym .
Will I need any special equipment for the program?
Vicky's program requires access to a commercial gym, however we do recommend access to an fully equipped athletic performance facility.
Why should I trust you?
This program was designed in conjunction with a strength and conditioning coach with a decade of experience helping individuals reach their goals. This program combines all the research, personal experience and hands on expertise we have accrued in one clear and effective program.
How is this program different from other training programs?
This is a dynamic and ever evolving program that will cycle through different phases. This program will offer a unique blend of traditional strength and aesthetics with athletic a challenging conditioning work.
The Proof
verified-athlete-avatar Vicky D'Errico

Personal Trainer and Champion Boxer

Verified Athlete

"Before this program I didn't consider myself a natural athlete. My intense work ethic got me to a certain point, but I knew I needed something more to reach my full potential. This program has been a game changer. If you're someone like me willing to put in the work then this is the program for you!"

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

Vicious by Vicky D
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Vicious by Vicky D
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Vicious by Vicky D