Z Train

Speak EZ Strength

Coach
Coach Zack Zillner

Looking for a training program that works as hard as you?

The program that has everything you need and nothing you don't.

After a decade of training gold medalists, professional athletes, NCAA champions and a slew of draft picks, Coach Zack Zillner is bringing his track record of winning to help you train like your favorite athletes.

Success doesn't happen by accident. Your training should be no different. Take the guess work out your workouts with methods backed by proven results. Coach Zack's training principles focus on simplicity, progression and efficiency; a winning formula that has produced countless champions and championships.

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A Program that Works With Your Life
With 24/7 access from your phone allows you to complete these workouts at whatever time works for your busy schedule. Our goal is to give you the most efficient experience possible to reach all your training and life goals.
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Train With Purpose
Coach Zack methodically plans each workout to maximize training adaptations. The use of scientifically proven strength & conditioning principles will keep you safe and maximize your results.
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Mobility and Recovery
Reaching your strength and conditioning goals is important, and but keeping you healthy is part of the winning formula. Emphasis on mobility and recovery works to keep you healthy and progressing.
Features
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Access to Coach Zack
Check in with Coach Zack, ask questions and the feedback you need to progress.
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Programming 5 days per week
Daily strength, conditioning, mobility and recovery packed into a 45-60 minute workout to work with your lifestyle.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Community
A vibrant community that will keep you pushing to unlock your best
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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
CONVENTIONAL GYM
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2022-8-29

A1

Band Pull Apart

3 x 20

A2

DB Seated External Rotation

3 x 10

A3

Top Plank to Down Dog

3 x 10

B1

KB Bottoms Up Carry

3 x 20

B2

Push-Up

3 x 15

B3

AB Rollout

3 x 10

C1

DB Bench

5 x 10

C2

Bent Over Lateral Raise

4 x 12

D

Pull Up

3 x MAX

E1

DB Seated Shoulder Press

3 x 12

E2

Seated Cable Row

3 x 12

Tuesday
2022-8-30

Aerobic Tempos

A

Aerobic Tempos - :20sec work/ :45sec of rest - Advanced- 16 reps in a row - Moderate- 2x8reps (2 min rest between sets) - Beginner 4x4reps (2 min rest between sets After completion of the workout cool down for 10-20min (walk/slow jog/bike)

Wednesday
2022-8-31

A1

AirDyne Bike

3 x 1:00

A2

Side Plank Hold

3 x 0:45

A3

Down Dog Elbow to Instep

3 x 5

B1

KB Swing

3 x 20

B2

Bodyweight Bulgarian Split Squat

3 x 10

B3

KB/DB Suitcase Carry

3 x 20

C1

DB Goblet Squat

5 x 10

C2

SL Calf Raise

4 x 15

D1

Seated Leg Curl

3 x 12

D2

DB Rev Lunge

3 x 12

D3

DB Lat Raise

3 x 12

E1

DB RDL

3 x 12

E2

DB Incline Curl

3 x 12

E3

Cable Tricep Extension

3 x 12

Thursday
2022-9-1

Recovery or Off Day

A

Pick an EASY cardio modality of your choice that you enjoy doing for 20-45min.

Friday
2022-9-2

A1

AirDyne Bike

2 x 2:00

A2

Side Plank Hip Hiker

3 x 12

A3

ShinBox Twist

3 x 5

B1

BB Back Squat

3 x 15

B2

DB Inc Bench

3 x 15

B3

Lat Pull Down

3 x 15

C1

KB Swing

3 x 15

C2

Deficit Push Up

3 x 15

C3

DB Prone Row 45deg

3 x 15

Coach
coach-avatar Coach Zack Zillner

Zack Zillner is the Director of Performance for the 2022 Big XII Tournament Champions, the Texas Women’s Basketball Team. At Texas, Zillner has worked with two top-10 draft picks,including the #1 overall pick in 2021 draft. Prior to Texas, Zillner coached at Kansas , Illinois, and Southern Mississippi, working with a variety of sports that include MBB, WBB, volleyball, golf, and more

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