Athlete and More Training Team

FIT | STRENGTH Performance

Basketball, Baseball , Football , Volleyball, Strength & Conditioning, Field Sports, Functional Training, Plyometrics, Women's Training

Coach

Mark Bruce

Athlete and More is designed for competitive athletes 18+ and highly experienced fitness enthusiasts who want serious results—without the stress of programming their own workouts. Whether you’re still competing at a high level or simply want to maintain your edge, this program delivers structured, effective training that fits your lifestyle.

This program includes 5 training days per week:

3 days in the weight room, focusing on strength, power, and athletic exercises.

2 conditioning sessions, designed to enhance endurance, aerobic capacity, and overall athletic resilience.

No fluff. No guesswork. Just proven methods to build strength, power, and endurance while keeping your body durable and ready for anything. Athlete and More gives you the structure and guidance you need to stay consistent, perform at your best, and focus on what matters—training hard and living life to the fullest.

With Athlete and More, you’ll get:

Expert-Designed Workouts Tailored for experienced athletes, each session is built to push your limits and help you keep improving without unnecessary complexity.

Complete Programming No more wondering what to do at the gym. Every workout is planned for you, focusing on strength, power, conditioning, mobility, and recovery in a balanced, effective way.

A Supportive Community You’ll gain access to a community where you can ask questions, get advice, and connect with others following the program. Stay motivated and never feel like you’re training alone.

Fresh Workouts Every Month To keep you progressing, you’ll receive new workout programs every month, ensuring your training stays challenging and effective.

Whether you’re stepping back on the court or field—or just want to stay athletic, strong, and energized—Athlete and More provides everything you need to train smarter, stay accountable, and keep pushing forward.

$17 / mo

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Guided, High-Level Programming

Save time and eliminate the stress of planning workouts. Every session is expertly designed to help you maintain strength, power, and performance.

Stay Competitive and Injury-Free

Train like an athlete with a focus on longevity. Improve performance while protecting your body with balanced programming that emphasizes mobility, recovery, and injury prevention.

Efficient, Results-Driven Workouts

Get in, train hard, and get results. These workouts are built for busy athletes and adults who want maximum impact without spending hours in the gym.

Tailored for Athletes Love to Train

Designed for individuals who already know how to train. This program skips the basics and delivers advanced progressions that match your experience and goals.

Performance Meets Lifestyle

Stay strong, fast, and explosive while enjoying your life outside of training. This program fits seamlessly into your routine, allowing you to perform at a high level without sacrificing balance.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, all through an app.

Equipment

Required

Dumbbells // Kettlebells // Resistance Bands // Pull-Up Bar // Barbell // Trapbar // Medicine Balls // Iron Plates

Recommended

Specialty Bars (Safetybar, Multi-Grip Bar) // Machines (Legs Extension, Leg Curls, Lat Pull Downs) // Bumper Plates

Sample Week

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

Sunday

2025-02-10

Foam Roll Lats

1 x 60

90/90 Rotations

1 x 10

Spiderman Floss

1 x 8

All 4's Banded T-Spine Rotation

1 x 10

Foam Roll Bridge March

1 x 20

Single Leg Wall Sit

2 x 40

ISO SPlit Squat with Calf Raise

2 x 12

PVC Pipe Rhythmic Hip Switch 1-Count

2 x 10

Accelerated Sled Sprints

3 x 5

Rotational Box Jump

3 x 3

Resistance Band Lunge Step

3 x 4

Barbell Hang Clean

4 x 3 @ _ , _ , _ , 5 lb

Deadlift from Blocks + Chains

4 x 5 LWP + _ , _ , _ , 10lb

Standing Landmine Press

3 x 8 LWP +5lb

Split Squat with Rotation

3 x 8 LWP +5lb

Physio Ball Assisted Nordic Leg Curls

3 x 6

Incline 1-Arm DB Row

3 x 12

Cuban Press

3 x 12

Monday

2025-2-11

Movement Prep

1 x 5

SCHWINN BIKE SPRINTS

6 x 20 @ 90

Rest

1 x 3:00

SCHWINN BIKE SPRINTS

6 x 20 @ 90

Wednesday

2025-02-13

Foam Roll- Lats/T-Spine

1 x 1:00

90/90 Rotations

1 x 10

Spiderman Floss

1 x 8

All 4's Banded T-Spine Rotation

1 x 10

Foam Roll Bridge March

1 x 20

Cable Single Leg RDL + Row

2 x 10

Speed Feet In/Out Steps

2 x 12

Cross-Over Step

2 x 12

Resistance Band Lateral Single Leg to Double Leg Jump

3 x 3

MED BALL OVERHEAD ROTATIONAL SLAM

3 x 3

Lateral Cross-Over Sled Drag

3 x 10

SSB Box Squat

4 x 5

Yoga Push-Up with Opposite Arm Reach

3 x 6

Landmine Kickstand RDL

3 x 8 LWP +5lb

Resistance Band Glute Ham Glider Leg Curls

3 x 8

Wide Grip Pull Ups

3 x 5

Side Plank Thread The Needle

3 x 10

Standing Calf Raises with Supported

3 x 10

Thursday

2025-2-14

Movement Prep

1 x 5

Rower

4 x 30

Rest

4 x 0:30

Med Ball Slam

4 x 30

Rest

4 x 0:30

Farmers Carry

4 x 30

Rest

4 x 0:30

SCHWINN BIKE SPRINTS

4 x 30

Rest

4 x 0:30

KB Swings

4 x 0:30

Friday

2025-02-15

Foam Roll Lats

1 x 1:00

90/90 Leg Flows

1 x 10

SA DB Arm Bar

1 x 8

All 4's Banded T-Spine Rotation

1 x 10

Foam Roll Bridge March

1 x 20

Cable Single Leg RDL + Row

2 x 10

Med Ball Half Kneeling Lateral Scoop Throw

3 x 8

Mcgill KB Bottoms up Carry

3 x 20

Cable Drop Step to Chop

3 x 6

Barbell Incline Bench Press

4 x 8

Rest

5 x 40

Barbell RDL

4 x 5 LWP +10lb

Resistance Band DB Bench Press

3 x 8 LWP +5lb

T-Bar Row w/ Triangle Handle

3 x 8 LWP +5lb

Lying Leg Curl

3 x 8

2-DB Jefferson Step-Down

3 x 8

Chest Supported Overhead Press

3 x 12

Coach

More from FIT | STRENGTH Performance

Mark Bruce

Owner of FIT | STRENGTH Performance Coaching since 2012 CSCS, Personal Trainer, Counselor, Husband, Father Coffee from Sun Up to Sun Down

You’re one decision away from leveling up.

This isn’t just another workout plan—it’s your blueprint to staying strong and athletic. Whether you’re an athlete who refuses to slow down or an active adult who loves to push limits, this program is for you. It’s time to take control of your training and

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FAQs

What if there is no video?

The best option is to type the exercise into YouTube or post it on the team page.

How long are the workouts?

The goal should be 60-75 minutes.

Is nutrition included?

No, but you can ask questions to the group and we can provide tips for nutrition. We have discounts on supplements as well to help.

What if I do not have the right equipment?

There should be at least one modification for any exercise that includes a machine or specialty bar

If I have a home gym is this program good for me?

Yes and no. If you have minimal weights then no. But if you have a great setup with all of the required equipment then yes.

Is this good for a high school athlete?

Yes but only if you have at least 1 year experience working out and you have worked with a strength coach before. Learn the technique first with eyes on you before you dive into a remote program on your own.

What ages is this most appropriate for?

The best person for this team is someone who loves to workout, has experience with sports, has tried many different training styles and workouts. The youngest person should be 18 and the oldest 50 years old. Again that will be based on your experience with weights.

Who should not do this program?

The person who has never worked out before. The person who likes bootcamp style classes. The person who struggles with finding the time to workout. The person who always has excuses why they cannot workout or that something hurts. The person who has never trained with a coach before.

Will I see results?

YUP!

The Proof

Supreme H

Pro Basketball Player

Verified Athlete

"These workouts kept me in top shape and allowed me to perform my best when playing over-seas. My strength was there, my vertical stayed high, and I felt great on the court."

Anthony I

The best workouts I have ever done!

Verified Athlete

"Now that I am training full time I needed something that kept me moving well with my athletes. These workouts did just that. I felt strong and athletic, but also could move great on the court."

Stephen B

Needed guidance and a plan that worked!

Verified Athlete

"Having a workout ready to go each day was a game changer. The workouts were hard and I felt great for when I was outside playing golf or running around with my kids!"