12 months of access to the….
3 month Strength Program “INITIAL ATTACK”
Delivered via the TrainHeroic training app on your mobile device
- 3 month Training Cycle designed to build functional strength in the off-season or winter months
Bonus! Added 2 Week Assessment/Benchmark testing cycle included
Overviews and Instructions for the program and the daily workouts
Emphasizing the 3 major strength lifts; Deadlift, Shoulder Press, and the Back Squat
Dynamic Warm-ups that complement the daily workout
5 workouts per week. 3 Strength days 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
Leaderboards for 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.
Time to BEEF UP THE CHASSIS!….
There’s a lot of “heavy lifting” on the foreground. Think Fire Dozers & Truck Work when it comes to what you are shooting for with this one.
The major goal of this 12 week cycle is to build raw strength in the Deadlift, Shoulder Press, and Back Squat.
And, in order to give us the chassis and the suspension to apply our new gains in strength and mass….
The minor goal on this cycle will be functional accessory work in the form of Strongman lifts and Sandbag work.
With plenty of Strongman/Sandbag Accessory work in the coming weeks, you will have ample opportunity to see how the strength you are building can be applied as a Firefighter; Throwing, lifting, dragging, and pushing will be staples on this cycle.
Conditioning on this cycle is programmed to largely compliment strength work.
To provide balance and ensure you are always ready for the long game, you can expect 1 day per week of moderate endurance work in order to stave of any rapid loss of long duration fitness.
By targeting the energy systems we hope to improve, the MetCons will be varied and typically with metered rest.
And because you like to look like you are ready for any job out there, expect some bro-pump by way of ample“Sunz out Gunz out” work.
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