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16 Week High School IN-SEASON Program
Program Overview:
This 16-week in-season training program is purpose-built to help high school athletes maintain and enhance their strength, power, speed, and agility throughout the competitive season—without compromising performance on game day. Designed with strategic intensity and volume, the program ensures athletes stay strong, fast, and injury-resistant, even deep into the season.
Delivered through the TrainHeroic app, athletes gain access to a structured, flexible, and coach-supported system that seamlessly integrates with practices, games, and academic schedules.
Weekly Training Schedule:
2–3 Strength Training Sessions per Week:
Efficient, high-impact lift sessions focusing on maintaining strength and power through compound lifts, explosive movements, and sport-specific accessory work. Training volume and intensity are adjusted based on game and practice load.1 Speed Session (Alternating Acceleration or Max Velocity):
Athletes rotate weekly between acceleration-focused drills (for first-step explosiveness) and max velocity work (for top-end speed and sprint mechanics), depending on readiness and team schedule.1 SAQ (Speed, Agility & Quickness) Day:
Agility, footwork, and reaction-based drills designed to keep athletes sharp, coordinated, and game-ready in all directions of movement.
Program Goals:
Maintain peak strength and power through targeted, time-efficient lifting.
Sustain and refine speed development with smart sprint programming.
Enhance agility, reaction time, and change of direction under game-like conditions.
Reduce injury risk with built-in mobility, recovery, and stability work.
Support consistent performance across a long competitive season without burnout or overtraining.
Program Features:
Fully delivered through the TrainHeroic app, including:
→ Mobile access to training sessions
→ Video demonstrations of all exercises
→ Auto-tracking of progress and performance metrics
→ Direct communication with coaches (if applicable)Designed with flexibility to fit around varying game and practice schedules.
Built-in recovery protocols and deload options based on team demands.
Structured for individual athletes or full teams across all high school sports.
Who This Is For:
High school athletes (male and female, all sports) who want to compete at a high level all season long. Whether you're preparing for playoffs or managing a demanding game schedule, this program helps you stay physically prepared, mentally sharp, and one step ahead of the competition.
Program Overview:
This 16-week in-season training program is purpose-built to help high school athletes maintain and enhance their strength, power, speed, and agility throughout the competitive season—without compromising performance on game day. Designed with strategic intensity and volume, the program ensures athletes stay strong, fast, and injury-resistant, even deep into the season.
Delivered through the TrainHeroic app, athletes gain access to a structured, flexible, and coach-supported system that seamlessly integrates with practices, games, and academic schedules.
Weekly Training Schedule:
2–3 Strength Training Sessions per Week:
Efficient, high-impact lift sessions focusing on maintaining strength and power through compound lifts, explosive movements, and sport-specific accessory work. Training volume and intensity are adjusted based on game and practice load.1 Speed Session (Alternating Acceleration or Max Velocity):
Athletes rotate weekly between acceleration-focused drills (for first-step explosiveness) and max velocity work (for top-end speed and sprint mechanics), depending on readiness and team schedule.1 SAQ (Speed, Agility & Quickness) Day:
Agility, footwork, and reaction-based drills designed to keep athletes sharp, coordinated, and game-ready in all directions of movement.
Program Goals:
Maintain peak strength and power through targeted, time-efficient lifting.
Sustain and refine speed development with smart sprint programming.
Enhance agility, reaction time, and change of direction under game-like conditions.
Reduce injury risk with built-in mobility, recovery, and stability work.
Support consistent performance across a long competitive season without burnout or overtraining.
Program Features:
Fully delivered through the TrainHeroic app, including:
→ Mobile access to training sessions
→ Video demonstrations of all exercises
→ Auto-tracking of progress and performance metrics
→ Direct communication with coaches (if applicable)Designed with flexibility to fit around varying game and practice schedules.
Built-in recovery protocols and deload options based on team demands.
Structured for individual athletes or full teams across all high school sports.
Who This Is For:
High school athletes (male and female, all sports) who want to compete at a high level all season long. Whether you're preparing for playoffs or managing a demanding game schedule, this program helps you stay physically prepared, mentally sharp, and one step ahead of the competition.