RIDESTRONG

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CHOOSE A PROGRAM

TRAINING QUESTIONNAIRE:
Need help choosing a program? Fill out this training questionnaire and we’ll send you a suggested training path within 48 hours.

MOBILE APP

Mobile App Access: Nearly all of our training programs are offered through The TrainHeroic App. If you’d like to follow your plan via mobile app, send us an email at info@everathlete.fit with the program you’d like to follow and we’ll send you all of the information you need to get access to that program.

Changing Programs: You’re welcome to change programs at any time. If you’d like to make a change, reach out to us and we’ll help you get dialed in.

Following More Than 1 Program: While we strongly recommend only following 1 program at a time, if you’d like to follow more than one, you are welcome

ALL PROGRAMS

Difficulty: Beginner
Program Structure: 8 weeks - 2 sessions / week
Equipment: Dumbbells (ideally progressive in weight light-heavy), Pull-up Bar, Exercise Bands, Minibands, Box or Bench, Suspension Trainer.

Difficulty: All Levels
Program Structure: 8 weeks - 2 Sessions / week
Equipment: Dumbbells (light/medium/heavy), Chair / Box

Difficulty: All Levels
Program Structure: 8 weeks - 2 Sessions / week
Equipment: Dumbbells (light/medium/heavy), Chair / Box

Difficulty: Intermediate - Advanced
Program Structure: 4 Weeks - 3-4 Sessions / Week
Equipment: Barbell + Plates, Dumbbells (ideally progressive in weight light-heavy), Pull Up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.

Difficulty: Intermediate - Advanced
Program Structure: 4 Weeks - 3-4 Sessions / Week
Equipment: Barbell + Plates, Dumbbells (ideally progressive in weight light-heavy), Pull Up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.

Difficulty: Intermediate - Advanced
Program Structure: 6 Weeks - 3-4 Sessions / Week
Equipment: Barbell + Plates, Dumbbells (ideally progressive in weight light-heavy), Pull Up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.

Difficulty: Beginner - Intermediate
Program Structure: 6 Weeks - 3-4 Sessions / Week
Equipment: Dumbbells (ideally progressive in weight light-heavy), Pull Up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.

Difficulty: Intermediate - Advanced
Program Structure: 4 weeks - 3 Sessions / week
Equipment: Dumbbells (light / medium / heavy), Pull Up Bar, Bench, Plyo Box, Suspension Trainer, Long Exercise Bands, Swiss Ball, Miniband

Difficulty: Intermediate - Advanced
Program Structure: 4 weeks - 3 Sessions / week
Equipment: Dumbbells (light / medium / heavy), Pull Up Bar, Bench, Plyo Box, Suspension Trainer, Long Exercise Bands, Swiss Ball

Difficulty: Intermediate - Advanced
Program Structure: 4 weeks - 3 Sessions / week
Equipment: Dumbbells (light / medium / heavy), Pull Up Bar, Bench, Plyo Box, Suspension Trainer, Long Exercise Bands, Swiss Ball

Difficulty: Intermediate
Program Structure: 5 Weeks - 2 Sessions / Week
Equipment: Dumbbells (ideally progressive in weight light-heavy), Exercise Bands, Minibands, Box or Bench, Swiss Ball, Medball

Difficulty: Intermediate
Program Structure: 5 Weeks - 2 Sessions / Week
Equipment: Dumbbells (ideally progressive in weight light-heavy), Exercise Bands, Minibands, Box or Bench, Swiss Ball, Medball

Difficulty: Intermediate
Program Structure: 4 Weeks - 3-4 Sessions / Week
Equipment: Dumbbells (ideally progressive in weight light-heavy), Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.

MINIMAL EQUIPMENT PROGRAMS

Difficulty: All Levels
Program Structure: 8 weeks - 2 Sessions / week
Equipment: Dumbbells (light/medium/heavy), Chair / Box

Difficulty: All Levels
Program Structure: 8 weeks - 2 Sessions / week
Equipment: Dumbbells (light/medium/heavy), Chair / Box

Difficulty: All Levels
Program Structure: 1 week - 2 Sessions / week
Equipment: Long Exercise Bands, Miniband

BEGINNER PROGRAMS

Difficulty: Beginner
Program Structure: 8 weeks - 2 sessions / week
Equipment: Dumbbells (ideally progressive in weight light-heavy), Pull-up Bar, Exercise Bands, Minibands, Box or Bench, Suspension Trainer.

Difficulty: Beginner - Intermediate
Program Structure: 6 Weeks - 3-4 Sessions / Week
Equipment: Dumbbells (ideally progressive in weight light-heavy), Pull Up Bar,, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.

Difficulty: Intermediate
Program Structure: 4 Weeks - 3-4 Sessions / Week
Equipment: Dumbbells (ideally progressive in weight light-heavy), Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.

Difficulty: All Levels
Program Structure: 8 weeks - 2 Sessions / week
Equipment: Dumbbells (light/medium/heavy), Chair / Box

Difficulty: All Levels
Program Structure: 8 weeks - 2 Sessions / week
Equipment: Dumbbells (light/medium/heavy), Chair / Box

STRENGTH + POWER PROGRAMS

Difficulty: Intermediate
Program Structure: 4 Weeks - 3-4 Sessions / Week
Equipment: Dumbbells (ideally progressive in weight light-heavy), Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.

Difficulty: Intermediate - Advanced
Program Structure: 4 Weeks - 3-4 Sessions / Week
Equipment: Barbell + Plates, Dumbbells (ideally progressive in weight light-heavy), Pull Up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.

Difficulty: Intermediate - Advanced
Program Structure: 4 Weeks - 3-4 Sessions / Week
Equipment: Barbell + Plates, Dumbbells (ideally progressive in weight light-heavy), Pull Up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.

Difficulty: Intermediate - Advanced
Program Structure: 6 Weeks - 3-4 Sessions / Week
Equipment: Barbell + Plates, Dumbbells (ideally progressive in weight light-heavy), Pull Up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.

Difficulty: Intermediate - Advanced
Program Structure: 4 weeks - 3 Sessions / week
Equipment: Dumbbells (light / medium / heavy), Pull Up Bar, Bench, Plyo Box, Suspension Trainer, Long Exercise Bands, Miniband, Swiss Ball

Difficulty: Intermediate - Advanced
Program Structure: 4 weeks - 3 Sessions / week
Equipment: Dumbbells (light / medium / heavy), Pull Up Bar, Bench, Plyo Box, Suspension Trainer, Long Exercise Bands, Miniband, Swiss Ball

Difficulty: Intermediate - Advanced
Program Structure: 4 weeks - 3 Sessions / week
Equipment: Dumbbells (light / medium / heavy), Pull Up Bar, Bench, Plyo Box, Suspension Trainer, Long Exercise Bands, Miniband, Swiss Ball

Difficulty: All Levels
Program Structure: 8 weeks - 2 Sessions / week
Equipment: Dumbbells (light/medium/heavy), Chair / Box

Difficulty: All Levels
Program Structure: 8 weeks - 2 Sessions / week
Equipment: Dumbbells (light/medium/heavy), Chair / Box

IN-SEASON PROGRAMS

Difficulty: Intermediate
Program Structure: 5 Weeks - 2 Sessions / Week
Equipment: Dumbbells (ideally progressive in weight light-heavy), Exercise Bands, Minibands, Box or Bench, Swiss Ball, Medball

Difficulty: Intermediate
Program Structure: 5 Weeks - 2 Sessions / Week
Equipment: Dumbbells (ideally progressive in weight light-heavy), Exercise Bands, Minibands, Box or Bench, Swiss Ball, Medball

Difficulty: All Levels
Program Structure: 8 weeks - 2 Sessions / week
Equipment: Dumbbells (light/medium/heavy), Chair / Box

Difficulty: All Levels
Program Structure: 8 weeks - 2 Sessions / week
Equipment: Dumbbells (light/medium/heavy), Chair / Box

Difficulty: All Levels
Program Structure: 1 week - 2 Sessions / week
Equipment: Long Exercise Bands, Miniband