Stronger Athlete Foundation

Stronger Athlete

Functional Training

Coach

Jakub Bednarczyk

Build a solid foundation for your fitness. Stronger Athlete Foundation Program is based on Soviet methods with a little twist. Program duration is 8 weeks.Throughout these 8 weeks you will workout in 4 day intervals 3 days of workouts and 1 rest day. Program is designed to build strong and healthy body. Foundation program will help you become all-round athlete.

$49

Get Stronger Athlete Foundation

Time Efficiency

Program is created in a manner that workout will take up to 75 minutes.

Endurance

One day in each cycle is dedicated to building endurance, wither by sprinting, tempo runs or long easy runs.

Strength

Strength work is crucial in the program and you will regularly be exposed to big weights that will increase your strength levels.

Functionality

You will work on carrying, dragging and moving odd objects, which will help your functional strength and endurance.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Demo Videos

Videos presenting proper technique of each exercise.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Plates // Dumbbells // Kettlebells // Sled // Jumping Box // Jump Rope // Power Bands // Pull up bar // Climbing Rope // Gymnastics Rings // Dips Station // Bench

Recommended

Weight Vest

Sample Week

Week 1 of 8-week program

Sunday

Stronger Athlete Basic Testing Max Squat Bench

AirBike/Row/Bike

1 x 5:00

Circuit

3 super series (complete them as a part of the warm up) 10 GHD 10 KB Halo 10 Band Pull Aparts

Barbell Back Squat

6, 6, 6, 6, 6, 6, MAX

Barbell Flat Bench Press

6, 6, 6, 6, 6, 6, MAX

DBs I Raise

6 x 6

DB DBs Bent Over Row

6 x 10

AirBike

5 x 15 @ 8

AirBike/Row/Bike

1 x 5:00

Monday

Stronger Athlete Basic Sprints

Easy Jumping or Jump Rope Skips

1 x 3:00

Circuit

3 rounds 20 Pulling Heel to the Glute (10 reps per leg) 20 Single Leg Jumps Pulling Heel to the Glute (10 reps per leg)

Sprint

8 x 100 @ 8

Run

1 x 10:00

Tuesday

Stronger Athelet Basic Grunt

Circuit

3 rounds 10 Single Arm KB Swing (5 per hand) 6 KB High Pull (3 per hand) 10 Cossack Squats 10 Down and Up

Mobility Flow

Circuit

5 Rounds - rest as needed between rounds 40m DB KB Suitcase Carry AHAP (As heavy as possible) 10m>10m>20m>20m> Shuttle Sprint 10 Burpees

TRX Sled Drag

5 x 40

Walk

1 x 5:00

Wednesday

Rest day

Thursday

Stronger Athlete Basic Testing Max DL & ovh press

AirBike/Row/Bike

1 x 5:00

Circuit

3 super series (complete them as a part of the warm up) 10 Banded Good Morning 10 Cossack Squats 10 Bottom UP KB Press

Deadlift

6, 6, 6, 6, 6, 6, MAX

Overhead Press

6, 6, 6, 6, 6, 6, MAX

Strict Chin Ups

6 x 6

Banded Face Pull

6 x 10

AirBike

5 x 15 @ 8

AirBike/Row/Bike

1 x 5:00

Friday

Stronger Athlete Basic Tempo Runs

Easy Jumping or Jump Rope Skips

1 x 3:00

Circuit

3 rounds 20 Pulling Heel to the Glute (10 reps per leg) 20 Single Leg Jumps Pulling Heel to the Glute (10 reps per leg)

Run

2 x 2500 @ 8

Run

1 x 10:00

Saturday

Stronger Athelet Basic Grunt 2

Circuit

3 rounds 10 Single Arm KB Swing (5 per hand) 6 KB High Pull (3 per hand) 6 KB Halo to Back Lunge 10 Down and Up

Mobility Flow

Circuit

4 Rounds - rest as needed between rounds 5 KB Snatch left 1 KB Windmill left 2 KB Turkish Get Ups left 5 KB Snatch right 1 KB Windmill right 2 KB Turkish Get Ups right

Suitcase KB Carry

1 x 15:00

Hollow Body Rock

1 x 3:00

Walk

1 x 5:00

Coach