Bartl Strength & Conditioning

Coach
Chris Bartl

Features
1 sessions per week
Must use App app to view and log training
Program Training

$49
Get Hercules
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Feel like an athlete again
We all want to feel like that younger athletic version of past, but without all the aches and pains. With Hercules, you can still train like a madman without that run over by a truck next day feeling. By cycling through various training modalities, intensities and rep ranges, your body will look but most importantly feel good about being an athlete
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INCREASE IN STRENGTH
Getting strong is the easy part, staying strong as you age is the challenge. By incorporating traditional barbell lifts mixed with kettle bells and body weight circuits, your body will be able to get stronger as you get older.
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Lose fat, get strong, feel AMAZING
Getting ripped in shape requires a dedicated and disciplined approach to fitness and nutrition. Consistency in your workouts is key, focusing on a combination of resistance training and cardiovascular exercises to burn fat and build muscle. With Hercules, you will get that and more
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 3 days per week
Some weeks are three days, some weeks are four days....all weeks are designed to challenge and push you out of your comfort zone
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Delivered through TrainHeroic
Sweating in a group class is in the past. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1 - KB Work

Circuit

A

15 Goat Belly Swings 5 Goblet Squats 5 striders each side 15 Goat Belly Swings 4 Goblet Squats 8 Prone Blackburns 15 Goat Belly Swings 3 Goblet Squat 6 Bird Dogs + 3-sec iso hold rep 15 Goat Belly Swings 2 Goblet Squats 4 Bird Dogs + 3-sec iso hold each rep 15 Goat Belly Swings 1 Goblet Squats 1 Bird Dogs + 3-sec iso hold each rep

B1

Single Arm KB Press

4 x 6

B2

KB Gorilla Row

4 x 6

C1

Forward Walking Lunges

3 x 12

C2

Alternating Kettlebell Swing

3 x 10

Monday
Off Day
Tuesday
Week 1 Day 3 - KB Work

Circuit

A

15 Goat Belly Swings 5 Goblet Squats 5 striders each side 15 Goat Belly Swings 4 Goblet Squats 8 Prone Blackburns 15 Goat Belly Swings 3 Goblet Squat 6 Bird Dogs + 3-sec iso hold rep 15 Goat Belly Swings 2 Goblet Squats 4 Bird Dogs + 3-sec iso hold each rep 15 Goat Belly Swings 1 Goblet Squats 1 Bird Dogs + 3-sec iso hold each rep

B1

KB Snatch

10, 8, 6, 4, 2

B2

Box Jumps

10, 8, 6, 4, 2

C1

Heels Elevated Goblet Squat

10, 8, 6, 4, 2

C2

Dual KB Clean

10, 8, 6, 4, 2

D

Strict Lower Hanging Leg Lifts

3 x MAX

Circuit

E

9 Min Blast 30 sec of each movement, resting as little as possible between movements and arms. Start with your weak arm first, then switch 1-arm swing 1-arm clean 1-arm snatch 1-arm clean and press reverse lunge single leg RDL 2-hand swing Goblet Squat Push press Swing to Push Up

Wednesday
Off Day
Thursday
Week 1 Day 5 - KB Work

Circuit

A

15 Goat Belly Swings 5 Goblet Squats 5 striders each side 15 Goat Belly Swings 4 Goblet Squats 8 Prone Blackburns 15 Goat Belly Swings 3 Goblet Squat 6 Bird Dogs + 3-sec iso hold rep 15 Goat Belly Swings 2 Goblet Squats 4 Bird Dogs + 3-sec iso hold each rep 15 Goat Belly Swings 1 Goblet Squats 1 Bird Dogs + 3-sec iso hold each rep

B1

Double KB Push Press

4 x 6

B2

KB Gorilla Row

4 x 6

C1

Dual KB Front Rack Walk

3 x 50

C2

Farmers carry

3 x 50

C3

Dual KB Overhead Walk

3 x 50

Circuit

D

8 Single Kettlebell Cleans 3 Single Front Squats 3 Chin Up Switch Hands 8 Single Kettlebell Cleans 3 Single Front Squats 3 Chin Up Switch Hands 5 Single Kettlebell Cleans 2 Single Front Squats 2 Chin Up Switch Hands 5 Single Kettlebell Cleans 2 Single Front Squats 2 Chin Up Switch Hands 3 Single Kettlebell Cleans 1 Single Front Squats 1 Chin Up Switch Hands 3 Single Kettlebell Cleans 1 Single Front Squats 1 Chin Up

Friday
Off Day
Saturday
Off Day
Coach
More from Bartl Strength & Conditioning
coach-avatar Chris Bartl

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It's never to late!

If you love the big weights of a barbell but love the freedom of movement with bodyweight exercises and the heart pumping action of kettlebell work, Hercules has got you covered!

Get Hercules
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FAQs
Why are no rest periods listed?
Because every lifter is different with different goals. By allowing flexibility and self regulation of rest periods you can really make each workout your own
Do you recommend warming up or go straight into work sets?
As with anything lifting related, the answer is "it depends". For the bigger, heavier sets, we recommend 2-4 "ramp sets" to get the body amped and ready, but for those body weight sessions feel free to jump right in if your body allows it
Why the different training implements?
Because after almost 30-years of lifting we've found that cycling different implements allows the joints to stay fresh, while keeping training from getting stagnant.
The Proof
verified-athlete-avatar CJ

Operator

Verified Athlete

"In my line of work, you need to be strong, mobile and hostile. This program helps me tap in to all of that and more"

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