Z Train
Speak EZ Strength
Strength & ConditioningLooking 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.
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
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)
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
Recovery or Off Day
A
Pick an EASY cardio modality of your choice that you enjoy doing for 20-45min.
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 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
When you join a team you’re getting more than programming, you’re joining an online community.
Z Train
Z Train
Z Train
