Complete 15 Week Cycle –
12 months of access to the…
3 month “Ground Attack” Power/Strength Conditioning Cycle
Delivered via the TrainHeroic training app on your mobile device
- 3 month Training Cycle designed to build functional power in preparation of the summer “fire-season”
Bonus! Added 2 Week Assessment/Benchmark testing cycle included at start and finish.
Overviews and Instructions for the program and the daily sessions
Emphasizing these 4 major lifts; Deadlift, Clean and Jerk, Bench Press, Front Squat
Dynamic Warm-ups that complement the daily workout
5 workouts per week.
Speed or MetCon or Endurance Work
Unique functional strength application, utilizing Sandbags
Monthly Recovery De-load Weeks
Use of Sandbags in most workouts, allows workouts to be performed outdoors at, parks, beaches, garage gyms, fire stations or camps, etc.
In App instructional videos with technique tips and movement standards
Assess to updates and new instructional video content
Record your results so you can compete with yourself as you strive to improve
Access to the cycle for 1 full year, so you can repeat if desired.
Be all-around Beast!
Most Well balanced Cycle of the year…
STRENGTH & POWER Development w/ balanced CONDITIONING
This cycle was developed with the professional Firefighter in mind;
implement this program, as part of a year round program to make you Strong, Durable, and Fire-Ready.
This “GROUND ATTACK” 15 week Training Cycle focuses on developing power while continuing to maintain and build strength with powerful functional exercises such as, the Deadlift, the Front Squat, Clean and Jerk, and Pressing both Overhead and on Bench.
Conditioning will be improved through weekly MetCons and Trail Runs, and Functional Accessory Circuits.
We hit weekly medium and longer duration sustained and mixed-modal sessions in order to improve both short and long term work capacities.
What really makes this and all of our programs unique is the extensive use of Sandbag and Strongman Accessory work to challenge and balance the athlete. This training is as functionally relevant as we can train, and allows many sessions to be performed in a variety of locations such as; Fire and Police Stations, Fire Camps, Garage Gyms, and even public parks or beaches.
In order to prepare for a “fire-season”, this would best be started in early spring after developing raw strength, such as with our “INITIAL ATTACK” strength and conditioning cycle.
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