This approach enables the assessment a athlete and provides safe and effective development strategies that are sustainable, reducing injury risk through medically informed athletic development.

This program starts with you, right where you are, using basic bodyweight moves to build your foundation and begin your HEROS transformation! We will begin by learning some fundamental habits & movement patterns, establish bodyweight strength, build basic cardiovascular capacity, and build consistency. Then, you will use some light free weights, build strength using dumbbells and machines, increase workout volume/intensity, and perform structured cardio intervals for improved conditioning. Finally, as your strength increases, you will increase your weight load on free weights, introduce basic power exercises with various equipment, and incorporate higher intensity cardio workouts. Over the 12 weeks, we're progressively going to continue adding challenges, habits and cook some serious results!

This is a 3x/week program that leverages bodyweight training for fundamental strength, endurance, and functional movement accessible anywhere without equipment. By integrating plyometrics, it aims to enhance explosive power, speed, reactivity, and agility. The inclusion of suspension training further challenges the body by introducing instability, thereby developing superior core strength, balance, and overall stability. Over four weeks, the program is designed to progressively combine these modalities to improve not just muscular strength and endurance, but also power, agility, balance, and core control, leading to well-rounded functional fitness gains using varied and effective training methods.

This is an introductory weight training designed for the teenage athlete initial venture into weight training or for those new to weight training in the quest of improving their health and along the way, look better in a pair of jeans or tight shirt [who doesn't want that?]. This program focuses on proper technique and exercise progression to create the proper strength and fitness foundation necessary to help improve athletic performance, personal fitness and, last but not least, injury prevention. It is designed as a 3x/week format that includes both compound and isolation exercises as well as stretching protocols.

This workout is designed to progress over the course of 4 weeks starting with focusing on proper technique, posture, mastering and controlling movements with the kettlebells as you improve your core strength, speed, power and stability.

Ideal for athletes who want maximum flexibility. With Ignite, you can choose from the full on-demand workout library and train on your own schedule. No assigned programs, just unlimited access to every workout, whenever you need it.

Ideal for athletes who want maximum flexibility. With Ignite, you can choose from the full on-demand workout library and train on your own schedule. No assigned programs, just unlimited access to every workout, whenever you need it.

The Strong Start is a Done For You Workout Program. It is a 4-Week Workout + Habit Coaching Plan. This program is ideal for individuals looking to build foundational strength, improve daily habits, and create lasting momentum in their health journey. Over the course of 4 weeks, you will follow a structured weekly rhythm that blends training and habit formation: - 2 Strength Workouts focus on full-body compound movements to build strength, confidence, and movement quality. - 1 HIIT/Core & Cardio Session adds variety, boosts endurance, and supports overall conditioning. - 1 Mobility/Recovery Session promotes flexibility, posture, and joint health for long-term resilience.

This program consists of four 3-week divisions. Athletes perform three full-body workouts each week, allowing sufficient time during the week to program endurance training. This program starts by building strength and progressing into translating power and speed into specific movements for the athlete. Also included are scheduled SMR [self-myofascial release] & yoga sessions to prevent soreness, muscle tightness and decrease the risk of injury. Hydration guidelines and recommendations for improved rest and maximized performance. This program is suitable for beginners and younger athletes just starting their strength journey. The programs progress from level 1 plyometrics onwards but the exercises can be modified or changed to accommodate for each athlete's current level.

Ahh! Not what you thought it was!!! You are right anyway! Get ready to have a "ball" with our Balls Out! workout. Yep, you heard that right. We're ditching the dumbbells and everything else. This workout is all about having a blast while getting seriously strong using just three awesome pieces of equipment: the bouncy BOSU ball, the weighted medicine ball, and the super stable stability ball. Simple enough right? We're going to bounce, throw, and balance our way to a fitter, stronger you. Get ready to challenge your muscles in a totally new and fun way. Every week will target and challenge your strength, balance, core, cardio, power and stability, Balls only! So, are you ready to go "Balls Out" with us? Let's get started!

Cheesecake to Beefcake in 12 Weeks – your no-nonsense, occasionally hilarious, totally achievable roadmap to ditching the doughy and discovering your inner powerhouse. This program starts with you, right where you are, using basic bodyweight moves to build your foundation. Over 12 weeks, we're progressively adding challenges – safely introducing weights, new exercises, and cranking up your cardio – all designed to forge real strength, unexpected power, and lasting fitness.

This program consists of three 3-week divisions. Athletes perform three full-body workouts each week, allowing sufficient time during the week to program endurance training. This program starts by building strength and progressing into translating power and speed into specific movements for the athlete. Also included are scheduled SMR [self-myofascial release sessions to prevent soreness, muscle tightness and injury prevention. Hydration guidelines and recommendations for improved rest and maximized performance. This program is suitable for beginners and younger athletes just starting their strength journey. The programs progress from level 1 plyometrics onwards but the exercises can be modified or changed to accommodate for each athlete's current level.

HTS ASCEND Advantage Off-Season Program A 10-week, 3x/week periodized off-season training program designed for teen athletes (ages 13-19) ready to level up their game. Building on your foundation, ASCEND introduces advanced strength and power training using a variety of equipment—bands, balls, kettlebells, dumbbells, and more—to prepare you to dominate your next season. This isn't your average workout. It's a challenging, progressive 10-week journey designed to transform you into a stronger, faster, and more explosive athlete. What You'll Build: ✓ Advanced strength & power ✓ Speed & agility ✓ Sport-specific performance ✓ Mental toughness & confidence Perfect for: Teen athletes (13-19) | Competitive athletes | Those who've completed IGNITE or have training experience Equipment: Bands, balls, kettlebells, dumbbells, bodyweight Duration: 10 weeks | 3x per week Level: Intermediate to Advanced Ready to ASCEND? Let's go! 🚀

Perfect for athletes who want structure with support. You'll receive a 4-week program (usually 3 workouts per week) designed by HEROS coaches, which you can customize with your coach to match your goals, schedule, and available equipment. ✓ Nutrition Meal Planning (via Trainerize Smart Meal Planner) - Customized based on YOUR caloric goals, macros, schedule, and dietary preferences

Every month you will get session credits for: • 1 x HTS 1:1 Virtual Coaching / Training Session (expire after 1 month) • 1 x HTS Video Form Analysis (expire after 1 month)

Perfect for athletes who want structure with support. You'll receive a 4-week program (usually 3 workouts per week) designed by HEROS coaches, which you can customize with your coach to match your goals, schedule, and available equipment. ✓ Nutrition Meal Planning (via Trainerize Smart Meal Planner) - Customized based on YOUR caloric goals, macros, schedule, and dietary preferences

HTS IGNITE Advantage Off-Season Program A 10-week, 3x/week periodized off-season training program designed for pre-teen and teen athletes (ages 10-14) ready to build their foundation. IGNITE introduces fundamental strength and power training using minimal equipment—bodyweight, bands, light dumbbells—perfect for athletes new to training or without access to a full gym setup. This is your hero's journey. Over 10 weeks, you'll build strength, speed, confidence, and the habits that last a lifetime. What You'll Build: ✓ Foundational strength & power ✓ Proper exercise form & technique ✓ Speed & agility basics ✓ Confidence & mental toughness ✓ Healthy training habits What's Included: ✓ 10 weeks of progressive programming ✓ Video guidance for every exercise ✓ In-app habit tracking ✓ Macronutrient tracking ✓ Health device integrations (Apple Watch, Fitbit, etc.) ✓ Progress analytics & benchmarking ✓ Community access Perfect for: Pre-teen & teen athletes (10-14) | New to strength training | Limited gym access | Building confidence Equipment: Bodyweight, bands, light dumbbells Duration: 10 weeks | 3x per week Level: Beginner to Intermediate Ready to IGNITE your potential? Let's go! 🚀

Experience HEROS Training risk-free. Get full app access, nutrition tracking, video demonstrations, and one live virtual training session per week. Exercises can be modified to fit your needs. Optionally schedule a performance audit at the end to measure your progress. If you join a membership within 14 days, your $69 trial fee is fully credited.

NUTRITION MASTERY - $127/month Fuel Your Body Like a Pro - Nutrition Designed for YOUR Goals You can't out-train a bad diet. Get a personalized nutrition plan that matches your training and goals. WHAT'S INCLUDED: ✓ Custom Meal Planning (updated monthly via Trainerize Smart Meal Planner) - Meals designed for YOUR body, caloric goals, macros, schedule, and dietary preferences ✓ Macro Tracking Setup + Guidance - Know exactly what to eat and track seamlessly in-app ✓ Nutrition Coaching (2x/month calls) - Expert guidance from Dr. Rosario's certified coaching team ✓ Recipe Library + Grocery Lists - Simple, delicious, effective meals you actually want to eat HOW IT WORKS: We use the advanced Trainerize Smart Meal Planner to generate customized meal plans based on YOUR specific needs. You track everything in-app, and our coaching team provides guidance during your bi-weekly nutrition calls. BEST FOR: Athletes serious about body composition, performance, and sustainable eating habits. RESULTS YOU'LL SEE: • Visible body composition changes in 60 days • More energy during training • Better recovery and sleep • Confidence in your nutrition choices NUTRITION DISCLAIMER: Dr. Gaspar A. Rosario Jr. is a certified Fitness Nutrition Coach (ISSA), not a registered dietitian or nutritionist. Meal plans are generated using the Trainerize Smart Meal Planner based on your individual goals, macros, schedule, and dietary preferences. Nutrition coaching through the HTS team. Nutrition advice is for educational purposes and should not replace medical advice. Consult your physician before starting any nutrition program. PERFECT WITH: IGNITE or ASCEND Membership

Every month you will get 3 session credits for HTS 1:1 Nutrition Coaching Session (expire after 1 month)

PERFORMANCE BOOST - $147/month Double Your Results with Accountability + Form Perfection Stop guessing if you're doing it right. Get personalized feedback and build unstoppable consistency. WHAT'S INCLUDED: ✓ Habit Coaching (2x/month) - Build daily consistency that sticks ✓ Form Analysis (2x/month) - Perfect your technique for maximum gains ✓ Priority Support (48-hour response) - Your questions answered fast BEST FOR: Athletes who want faster results and more accountability without upgrading their full membership. RESULTS YOU'LL SEE: • Visible strength gains in 30 days • Confidence in your form • Consistent training habits • Personalized feedback PERFECT WITH: IGNITE Membership Add this bundle to accelerate your transformation and build the consistency that creates a new you.

Every month you will get session credits for: • 2 x HTS 30min Habit Coaching (expire after 1 month) • 2 x HTS Video Form Analysis (expire after 1 month)

On purchase, you will get 3 session credits for HTS Video Form Analysis (expire after 2 months)

Fuel Your Body - Nutrition Planning Made Simple Get a personalized meal plan designed specifically for YOUR goals, macros, schedule, and dietary preferences. No guessing, no meal prep stress—just simple, effective nutrition. WHAT'S INCLUDED: ✓ Custom Meal Planning (updated monthly via Trainerize Smart Meal Planner) - Meals designed for YOUR body, caloric goals, macros, schedule, and dietary preferences ✓ Macro Tracking in-App - Know exactly what you're eating ✓ Recipe Library + Grocery Lists - Simple, delicious meals you actually want to cook ✓ Automated Meal Adjustments - Your plan adapts as you progress WHAT'S NOT INCLUDED: ✗ Nutrition coaching calls ✗ Personalized guidance or support ✗ Check-ins or accountability ✗ Priority support BEST FOR: Athletes who know what they're doing and just need a structured meal plan to stay on track. Perfect for DIY nutrition management. HOW IT WORKS: We generate your custom meal plan using the advanced Trainerize Smart Meal Planner based on your specific needs. You track everything in-app and adjust as needed. It's that simple. RESULTS YOU'LL SEE: • Structured nutrition without the guesswork • Better meal prep organization • Consistent macro tracking • Improved body composition over time NUTRITION DISCLAIMER: Dr. Gaspar A. Rosario Jr. is a certified Fitness Nutrition Coach (ISSA), not a registered dietitian or nutritionist. Meal plans are generated using the Trainerize Smart Meal Planner based on your individual goals, macros, schedule, and dietary preferences. This product does not include personalized nutrition coaching. Nutrition advice is for educational purposes and should not replace medical advice. Consult your physician before starting any nutrition program. WANT MORE SUPPORT? Upgrade to our Nutrition Mastery Bundle ($127/mo) to add 2x monthly nutrition coaching calls + personalized guidance + accountability. Most athletes see faster results with coaching! [Upgrade to Nutrition Mastery Bundle]

Stuck on form? Plateaued on progress? With our additional 1:1 virtual session, you will get real-time feedback, technique corrections, and personalized adjustments that turn confusion into confidence. No more guessing if you're doing it right—just results you can see and feel.

On purchase, you will get 1 session credits for HTS 1:1 Virtual Coaching / Training Session (expire after 2 months)

The Complete Transformation - Coaching + Nutrition + Accountability + Form Perfection Everything you need to transform your body, performance, and confidence. The ultimate add-on for IGNITE members seeking maximum results. WHAT'S INCLUDED: ✓ 2x Virtual PT Training Sessions (1:1 coaching) - Direct coaching from Dr. Rosario's team every week ✓ Unlimited Form Analysis (video submission) - Perfect every rep, every session ✓ Habit Coaching (2x/month) - Build daily consistency that sticks ✓ Nutrition Coaching (2x/month calls) - Expert guidance from certified coaching team ✓ Custom Meal Planning (updated monthly via Trainerize Smart Meal Planner) - Meals designed for YOUR goals, macros, schedule, and dietary preferences ✓ Priority Support (48-hour response) - Your questions answered fast HOW IT WORKS: This is our most comprehensive coaching package. You get direct PT sessions, unlimited form feedback, personalized nutrition planning (via Trainerize Smart Meal Planner), habit coaching, and priority support. Everything is coordinated through your app for seamless tracking and communication. BEST FOR: IGNITE members wanting maximum support and transformation without upgrading to ASCEND membership. Serious athletes committed to breakthrough results. RESULTS YOU'LL SEE: • Visible strength gains + body composition changes in 60 days • Complete confidence in your training and nutrition • Personalized coaching and accountability every week • Above-average results in 90 days (if training/diet are consistent) NUTRITION DISCLAIMER: Dr. Gaspar A. Rosario Jr. is a certified Fitness Nutrition Coach (ISSA), not a registered dietitian or nutritionist. Meal plans are generated using the Trainerize Smart Meal Planner based on your individual goals, macros, schedule, and dietary preferences. The HTS certified coaching team provides nutritional guidance. Nutrition advice is for educational purposes and should not replace medical advice. Consult your physician before starting any nutrition program.

Every month you will get session credits for: • 2 x HTS 30min Habit Coaching (expire after 1 month) • 2 x HTS Video Form Analysis (expire after 1 month)