Above the Rest Training Systems

Strongman
Coach
Travis Bogard

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

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Contest Readiness
Exercises and protocols are specifically designed to get you ready to succeed on game day.
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Mobility/Stability for Strongman
Each day of the program incorporates a warmup and other accessories designed to build your mobility and stability for the demands of Strongman.
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Lots of Instruction
From the instructional videos to the comments on each exercises, you'll never wonder what you're supposed to be doing. And the coach is always a quick message away.
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Easy to Use
Everything that you need for your program is in the TrainHeroic App on your smart phone. Just pull up the app each day for your workout and follow the instructions.
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All Around Strength Development
While you're preparing for Colt Breakers Specifically, you'll also be gaining general strength that will apply to any contest you sign up for in the long term.
Features
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Access to your coaches
Coach is available through the App, messenger, and email with any questions.
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Programming 4 days per week
4 Day Upper/Lower Split with available alterations and substitutions.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
No PDF's. No Spreadsheets. Everything happens through the mobile app.
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Sample Week
Week 1 of 13-week program
Monday
ME Lower W1

A1

Robertson Dead Bug

3 x 6

A2

Single Leg Glute Bridge

3 x 4

A3

Heel Elevated Goblet Squat

3 x 6

B

Deficit Paused Deadlift

_ , _ , _ , _ , _ , _ , _ , _ , _ , 1 @ _ , _ , _ , _ , _ , _ , _ , _ , _ , MAX lb

C

SSB Squat

3 x 8

D1

Zercher Squat

3 x 5

D2

Explosive Step Up

3 x 3

E

Deficit Split Squat

4 x 6

Sled Drag Circuit

F

Set up a run roughly 40-60 feet across where you'll drag the sled. Set a timer for 10 minutes. Use about half your body weight on the sled. Change variations on each trip. All variations are loaded at the hip: - Reverse Sled Drag - Heel-to-Toe Forward Sled Drag - Lateral Sled Drag Left - Lateral Sled Drag Right Do not stop pulling the sled. No rest for 10 minutes.

Wednesday
ME Upper W1

A1

Posterior Capsule Release with Lacrosse Ball

2 x 30

A2

Bilateral Shoulder Flexion

2 x 00:30

A3

Cuban Press

2 x 10

B

Strict Neutral Grip Overhead Press

_ , _ , _ , _ , _ , _ , _ , _ , _ , 1 @ _ , _ , _ , _ , _ , _ , _ , _ , _ , MAX lb

C

DB Bench Press

3 x MAX

D1

Dip

3 x MAX

D2

Pull-Up

3 x MAX

D3

Band Pull-Apart

3 x 15

D4

Shoulder CAR

3 x 6

E1

Bent Over DB Row

3 x 8

E2

Banded Hollow Hold Lat Pull Down

3 x 12

E3

Neutral Grip Band Curls

3 x 12

E4

Banded Overhead Triceps Extensions

3 x 12

F1

Skull Crushers

3 x 35

F2

Finger Tip Wall Pushup

3 x 15

Friday
DE Lower W1

A1

Pigeon Stretch

2 x 0:30

A2

Glute Smash

2 x 0:30

A3

Sumo Stance Goblet Good Morning

2 x 6

B1

Back Squat

4 x 5 @ 50 %

B2

Box Jump

4 x 2

B3

Front Band Lat Pull Down

4 x 5

B4

Alternating Squat Thoracic Rotation

4 x 4

C1

Snatch Grip Block Pull

4 x 5

C2

KB Power Swing

4 x 3

C3

Thoracic Extension on Foam Roller

4 x 0:25

C4

Shoulder Dislocates

4 x 8

D1

Split Squat

3 x 6

D2

Reverse Lunge to Sprinter Stance

3 x 6

D3

90/90 Hip Switch

6 x 6

E1

Front Squat

5, 3, 1, 1, 1, 1, 1, 1, 1, 1

E2

Hang Muscle Clean

5, 3, 1, 1, 1, 1, 1, 1, 1, 1

Saturday
DE Upper W1

A1

Levator Scapula Release

2 x 30

A2

Banded Bully

2 x 30

A3

Scapular Push Up

2 x 6

B1

Bench Press

4 x 5

B2

Dolphin Press

4 x 6

B3

Crucifix Push Up

4 x 6

B4

Banded Bully V2

4 x 0:25

C1

Strict Neutral Grip Overhead Press

4 x 5

C2

DB Push Press

4 x 4

C3

Chest Supported DB Y Raise

4 x 8

C4

Banded Serratus Punch

4 x 8

D1

Chest Supported Row Machine

3 x 8

D2

Banded Throwbacks

3 x 5

D3

Hammer Curl

3 x 10

D4

DB Rollback Extensions

3 x 12

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Make a statement with your first Competition

Show up to Colt Breakers prepared and confident. Ready to earn your spot on the podium and bring home some hardware.

Get Colt Breakers 2022
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FAQs
When Should I Start the Program?
For best results and to be read for Colt Breakers on April 9th, you'll want to start the program by January 9th.
Can I Use This Program if I'm Not Doing Colt Breakers?
Ofcourse! The skills developed in the program are going to have a lot of transfer to the rest of the sport of Strongman.
How long should the sessions take?
Each training session should take you between 60 and 120 minutes.
Colt Breakers 2022