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Pure Strength

Brodie Charles

Strength & Conditioning, Functional Fitness
Coach
Brodie Charles

Pure Strength is a 10 week long Training Program designed to get you super strong with the barbell, focusing on our basic, primary movements (Squat, Deadlift, Bench, Presses and Pulls) using minimal equipment, and getting you STRONG AF.

With progressive overload we will continually be aiming to get stronger and stronger throughout the program and set PR's along the way. You will find a good variation of exercise and energy system development throughout the 10 weeks.

Consisting of 1 Testing Week, 4 Strength Days per week and 1 day with a focus on Energy System Development. If you wish to perform another testing week at the end of the program go for it, but i generally only do 1RM testing 1-2 times per year.

If you wanna push some serious weight feel stronger, look and feel better than ever, jump on the Pure Strength Training Program today!

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Gain Strength
Being strong is the ultimate goal. Getting strong takes hard work and dedication. The simple truth is being physically and mentally strong will allow you to perform inside and outside of the gym. This program will get you amazing strength gains and teach you the basic fundamentals of strength training.
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Gain Confidence
The stronger you are, the more confident you become. I will be there with you helping you smash this program and get Strong AF along the way. If you have the confidence to go along with your strength, there is no stopping you.
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Extra Gains
Along with amazing strength gains with big lifts, there is also added accessory work to pack on some more size and strengthen our weaknesses.
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Build The Engine
Training our cardiovascular system is important in every program, even strength. We will be using it as a tool, so we will be super strong and have the engine to go with it. Healthy eart = stronger body.
Features
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Access to your coach
I will be here coaching you along the way and answering any question you may have!
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Programming 6 days per week
Strength, recovery and mobility training 5-6 days per week. Sessions generally go for about 60-70min for strength days and 30-40min on cardio days.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
I will hold you accountable and provide the feedback you need to grow. Sets, reps and percentages for certain lifts will be outlined in the program.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell // Plates // Dumbells // Bench
Recommended
Cardio Machines // Resistance Bands
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Sample Week
Week 1 of 10-week program
Sunday
TESTING WEEK

A

Couch Stretch (Hip Flexors)

2 x 1:00

Prep

B

Hip Prep

2 ROUNDS - 10cal Assault Bike sprint - 10 x 90/90 with Hip Extension - 10 x Internal Rotation - 10 Banded Hip Pulls each side - 15 Banded Good Mornings - 10 ATG BW Squats

C

Back Squat

Prep

D

Shoulder Prep

15 x Banded External Rotation (L+R) 15 x Banded Internal Rotation (L+R) 15 x Banded Pull Aparts 15 x Banded Shoulder Dislocates 30sec Dead Hang 10 x Rotational Medball Slams

E

Bench Press

Tuesday
TESTING WEEK

Prep

A

Warm Up - Mobility

1min EACH MOVEMENT - Banded Pullaparts - Hamstring Squats - Long Lunge (1min both sides) - Hip Flexor Rotations (30sec each side) - Yoga Push Ups - Banded Cat + Camel - Thoracic Rotations (1min each side) - Frog Stretch

B

Standing Calf Raises

4 x 20

C1

Hand Support Lying Leg Raises

3 x 12

C2

Side Plank Hip Touches

3 x 12

C3

L-Hang

3 x 0:30

D

Rowing

2 x 1000

Thursday
TESTING WEEK

A

Couch Stretch (Hip Flexors)

2 x 1:00

Prep

B

Hip/Glute Prep

2 ROUNDS - 10 x 90/90 Flow - 10 x Internal Rotation - 10m Lateral Banded Walk (10m each direction) - 20 x Glute Bridge March THEN 2 ROUNDS - 10 x KB Swings - 5 x KB Squat Jumps

C

Barbell Deadlift

Prep

D

Shoulder Prep

15 x Banded External Rotation (L+R) 15 x Banded Internal Rotation (L+R) 15 x Banded Pull Aparts 15 x Banded Shoulder Dislocates 30sec Dead Hang 10 x Rotational Medball Slams

E

Overhead Press

Coach
coach-avatar Brodie Charles

I am a Strength and Performance coach. Specializing in building strength while improving athletic performance and functional training. I bring plenty of experience, having coached professional athletes and serving 6 years in the Military. I believe everyone has the capability to be super strong and athletic. Using fitness to change peoples lives is what drives me. It's my purpose. Let's get it!

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GAIN PURE STRENGTH TODAY!

If you wanna get strong, jacked, hit new PR's and have fun while doing it. Then let me help you! Buy the program today and let's get started!

Get Pure Strength
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FAQs
Is this program for beginners?
Absolutely. If you're a beginner to strength training this program is a great start. Learning the fundamentals and key lifts. Regressions can be made throughout this program. Just hit me up if you have any questions!
What if I miss a workout?
No stress. Just continue with the program. If you miss a strength day you can make up for it on one of the cardio/recovery days if you wish.
How does the program work?
The program has 3 x 3 Week blocks. we will be performing the same compound movements throughout the 12 weeks but every 3 weeks we will be using a different training method. The accessory movements also change every cycle while always progressing!
Pure Strength