STAND ALONE WORKOUT PROGRAMS

These programs are designed to be done as stand alone programs that can be added into your workout or skating routine at any point in the year. These are considered GPP (General Physical Preparedness) programs and focus more on variety and less on progressive strength.

All workout programs are distributed through an online platform called True Coach. This ensures you will see video examples for each movement included for the workout, it allows for easier communication if questions arise about a particular workout, and it allows for in app tracking of results and metrics as you move through the program.

6 Week Return to Derby Workout Program

$30

Looking to start Roller Derby practices again? This program was made for you to get you mentally and physically ready and reduce the risk of injuries on your return.

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8 Week No equipment Needed Workout Program

$40

If you are limited on what you can workout with or just need ideas on how to workout with no equipment this is the program for you.

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Roller Derby Accessory Workout Program

$20

If you’re looking for ideas to add to your workout or skating routine to enhance your play on the track this program is for you.

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PROGRESSIVE STRENGTH & CONDITIONING PROGRAMS

The programs below are each designed to build from the start to the end and see noticeable gains in strength, agility, and conditioning. Each program has strength, explosive, or endurance tests to see what kind of improvements have been made throughout the course of the time frame.

All workout programs are distributed through an online platform called True Coach. This ensures you will see video examples for each movement included for the workout, it allows for easier communication if questions arise about a particular workout, and it allows for in app tracking of results and metrics as you move through the program.

12 WEEK BEGINNER TRAINING PROGRAM

$60

If new to working out, OR if you’ve never used free weights before, OR only used free weights in your training for less than a year, Start with this program.

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12 WEEK INTERMEDIATE TRAINING PROGRAM

$80

If you’ve completed the beginner program,OR have worked out with free weights for 1-3 years, this is a great program to use after your season has begun.

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16 WEEK ADVANCED/COMPETITIVE TRAINING PROGRAM

$100

If you’ve completed the intermediate program,OR have worked out with free weights for 2+ years, this is a great program to use in the middle to end of your season so you end on a high note!

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TEAM TRAINING WORKOUT PROGRAMS

If you need ideas on how to workout as a team these programs are made for you!

Whether you’re a coach, captain, or you lead workouts for your team, there are plenty of ideas below on how to challenge your team AND how to also have fun doing it! Throughout the programs there are options on how to scale up or scale down certain movements or workouts based on each athlete’s comfort and fitness level.

Both programs have 36 workouts - if you only workout as a team 1-2 times a week you can make each program last for 4, maybe even 5 months!

All workout programs are distributed through an online platform called True Coach. This ensures you will see video examples for each movement included for the workout, it allows for easier communication if questions arise about a particular workout, and it allows for in app tracking of results and metrics as you move through the program.

12 Week Team Training WITH Equipment Options

$80

These workouts could be done at a gym together, at your track with an area where you’re allowed to use some free weights, or at a team meet up where people bring equipment!

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