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Mountain STRONG

Black Mountain PT

Strength & Conditioning
Coach
Rob Allardice

Mountain Strong is for the every day human who is looking to get stronger and flexible. Having the ability to move serious kilos around and comfortably hang out in a body weight squat or touch your toes can go hand in hand.

I designed Mountain Strong for myself when I wanted to get strong in the BIG 4 - Squat, Press, Bench and Deadlift. I also knew that I wanted to be more flexible at the same time so I could move my body well and not feel stiff and sore all the time.

Mountain Strong will provide you with these results, all you have to do is the work.

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Practical Flexibility
For you to live your best life you need to be able to move your body freely and with no pain. That is why flexibility training is a large component of this program. It will complement your strength training and keep you healthy.
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Create a solid base
This program will give you a solid strength base. This will provide you with a platform to climb to new levels of strength you never knew you could achieve. Conditioning will be maintained and lean muscle mass will be gained.
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Work Capacity
Mountain Strong will give you the ability to keep going. Whether it's in the gym, outdoors or for your job. This is not a walk in the park though. You get out what you put in.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength and flexibility training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Barbell // Plates // Resistance Bands // Pull Up Bar // Dumbbells // Back Pack or Sandbag // Squat and Bench Press Rack
Recommended
Dip Bar or Gymnastic Rings
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Short Warm Up

B1

ATG Split Squat

2 x 10

B2

Reverse Hyper Bench

2 x 10

B3

DB Bench Pull-over

2 x 10

C

Stretch - Full Body1

Sunday
Week 1 Day 1

A1

Back Squat

3 x 5

A2

Shoulder Press

3 x 5

A3

Deadlift

1 x 5

Monday
Week 1 Day 2

A

Short Warm Up

B

Sissy Squat Progressions

C1

Sissy Squat

2 x 5

C2

FHL Calf raise

2 x 10

C3

Stability Ball Hamstring Curl

2 x 12

C4

Reverse Nordic Curl

2 x 10

D

Stretching Pancakes

Monday
Week 1 Day 2

A

Running Warm-Up

B

Run

1 x 20:00

Tuesday
Week 1 Day 3

A

Short Warm Up

B

Beginner Handstands

C1

Neck Strength 1

3 x 10

C2

DB Lateral Raise

2 x 10

D

Stetching Shoulders

Tuesday
Week 1 Day 3

A1

Back Squat

3 x 5

A2

Bench Press

3 x 5

A3

Deadlift

1 x 5

Wednesday
Week 1 Day 4

A

Short Warm Up

B1

ATG Split Squat

2 x 10

B2

Reverse Hyper Bench

2 x 10

B3

DB Bench Pull-over

2 x 10

C

Stretching Full Body

Wednesday
Week 1 Day 4

A

Running Warm-Up

B

Run

1 x 20:00

Thursday
Week 1 Day 5

A

Short Warm Up

B1

FHL Calf raise

2 x 10

B2

Sissy Squat

B3

Stability Ball Hamstring Curl

2 x 12

B4

Reverse Nordic Curl

2 x 10

C

Stretching Pancakes

Thursday
Week 1 Day 5

A1

Back Squat

3 x 5

A2

Shoulder Press

3 x 5

A3

Deadlift

1 x 5

Friday
Week 1 Day 6

A

Russian KB Swing

5 x 5

B

Broad Jump

5 x 3

Friday
Week 1 Day 6

A

Short Warm Up

B

Power Snatch Complex

5 x 1

C

Power Clean Complex

5 x 1

D

Daily Stretches

Saturday
Week 2 Day 0

A

PNF Stretches

Coach
coach-avatar Rob Allardice

With 9 years experience Rob thrives on coaching people to be the best they can be. He coaches a variety of athletes in their chosen sports and works with people from all walks of life to achieve their goals. He has qualifications in personal training, Olympic weightlifting and CrossFit. He loves training in the gym and outdoors. He has competed in BJJ, Olympic weightlifting and fought in Muay Thai

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WILL YOU CONQUER YOUR MOUNTAIN?

We all have mountains to climb. Don't miss out on the view from the top.

Get Mountain STRONG
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FAQs
How long will I have access to the program on my calendar?
1 full year from the date of purchase
Who is this for?
This program is for the beginner to intermediate level athlete. Some movements can be scaled.
What if I don't know how to do the Olympic Lifts?
Olympic Lifts are technical and take a long time to learn let alone master. If you have no experience in the Olympic Lifts there is an alternate workout for Saturday that will still develop your power.
What if I miss a day?
No problem. If you miss one of the three strength days, complete it the next day and move the following strength a day forward to have a day of rest between the strength days.
How many workouts in a week are there?
There are two workouts a day for most days. The sessions can be done one after each other or done separately on the day. The second session of the day is a less intense session which will focus on recovery, flexibility and joint work.
The Proof
verified-athlete-avatar Peter Bellas

Military/BJJ Athlete

Verified Athlete

"Rob's approach is smart, measured and results oriented. My strength has increased, my BJJ has improved and my confidence is at an all time high to meet life's challenges"

Mountain STRONG