Rockbound 3x5 Island

Rockbound High Performance

Tactical / Military, Strength & Conditioning, Functional Fitness
Coach
Team Rockbound

The perfect follow-up to Rockbound Foundations 1, or for experienced athletes interested in maximizing strength without compromising endurance or flexibility.

If you were stranded on a deserted island, and the only way to make it back to civilization was to get as strong as possible, this is the training program you'd follow.

We've integrated mobility-focused warm-ups to save you time and help build the most durable, injury-resistant body possible. No gimmicks, no secret-squirrel programming, just the tried and true linear weight progression that every strength athlete should seek to maximize before using more complex means.

The Foundations 2 program is guaranteed to take your athletic performance to the next level -- with a bias towards Strength, use this program to jump-start your off-season training gains.

rockboundhp.org

$49
Get Rockbound 3x5 Island
benefit-image-0
Foundational Strength
If being Strong is wrong, we don't wanna be right. This program is designed to increase muscle mass and functional strength without sacrificing endurance and mobility. Strength is the foundation on which we'll build power, speed, and endurance.
benefit-image-1
Eliminate the Guesswork
Every day, purpose-built to progress towards your strength goals. No need to wonder what's next -- it's all right here in the TrainHeroic App. Know when to add weight, progress exercises, and never step off the gain train.
benefit-image-2
More Mobile, More Athletic
We've integrated world-class warm-ups and mobility exercises to help you move better as you get stronger. Better yet, they come at no additional cost to you.
Features
feature-icon
Programming 4 days per week
Daily strength, conditioning, and mobility training. Guaranteed strength progression.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instructions
No guesswork -- you'll know exactly how many sets, reps, and what load to use.
feature-icon
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
Barbells // Dumbells or Kettlebells // C2 Rower or Assault Bike // Sled or other implement for dragging or pushing
Recommended
Bumper Plates // Rings or Dip Bar // GHD
sample week banner image
phoneMockup
Sample Week
Week 1 of 13-week program
Sunday
FOUNDATIONS 2 - Day 1

PREP

A

Primal Warmup Circuit

2 rounds: - 4-way Bear Crawl (forward 4 steps, left 4 steps, back 4 steps, right 4 steps) - 4-way Elephant Crawl (forward 4 steps, left 4 steps, back 4 steps, right 4 steps) - Quadruped Step Throughs (4 each leg) - Bear Position to Table Top (4 each leg) - Side Monkey Crawl (10 meters left, 10 meters right) - Single Arm Downward Dog and Plank Reach (4 each arm)

B

Dead Bug Hold

3 x 45

C

Back Squat

3 x 5

D

Overhead Press

3 x 5

E1

Glute Bridge

3 x 30

E2

Front Plate Raise

3 x 10

F

Sled Drag

1 x 10:00

G

Cool Down Breathe and Stretch

Monday
FOUNDATIONS 2 - Day 2

PREP

A

Prep Circuit 2

Jump rope, climb stairs, or jacobs ladder for 5 minutes, then: Complete 3 rounds of the following at a very moderate pace - Spiderman Crawl with elbow drop - 10 yds - Deadbug Hold - 30 seconds - 25 x banded RDLs (substitute 10 x single leg glute bridges per leg if no band available)

B

Deadlift

1 x 5

C

Pull-Up

1 x 25

D

Run

1 x 20:00

E

Agile 8

Wednesday
FOUNDATIONS 2 - Day 3

Prep

A

Prep Circuit 3

Jog, bike, or row for 5 minutes, then: Perform 3 rounds of - 5 x cossack squats each leg - 30 second pillar holds (aka planks) - 10 x glute bridges w/ 2 sec hold at the top (full extension of the hips!)

B

Back Squat

3 x 5 LWP +5lb

C

Single Arm KB Walking Lunge

4 x 6

D

Bench Press

3 x 5

E

Hand Release Push-Up

4 x 30 @ MAX

F1

Foam Roll

1 x 5:00

F2

Static Stretch

1 x 5:00

Thursday
FOUNDATIONS 2 - Day 4

Conditioning

A

Prep Circuit 4

3 x 10yd Hi-knee hug, lunge twist 10yd spiderman crawl w/ elbow drop 10yd deep side-lunge aka. cossack squat (rotate sides after ea. lunge)

B

Partner Nordic Hamstring Curl

3 x 5

C

Trap Bar Jumps

5 x 3

D

Run

4 x 400

E

Flexibility/Mobility Routine

Coach
More from Rockbound High Performance
coach-avatar Team Rockbound

Rockbound High Performance is powered by current and former service members dedicated to helping others perform their best. Our team is comprised of Certified Strength and Conditioning Specialists (CSCS), Tactical Strength and Conditioning Facilitators (TSAC-F), professional educators, entrepreneurs, and business executives. Learn more about us at rockboundhp.org

closer-image-1
closer-image-2
RBHP is a 501(c)(3) Veteran-focused Non-Profit

Every dollar of profit from this program helps us enrich the lives of veterans and their communities. Learn more at rockboundhp.org

Get Rockbound 3x5 Island
closer-image-3
FAQs
Why charge for the training if Rockbound HP is a non-profit?
Assigning a small cost to our training programs helps us: 1) deliver awesome training on a best-in-class delivery platform; 2) secure a baseline commitment from trainees; and 3) help us fund incredible training opportunities that will enrich our veteran community.
Who is this for?
For intermediate athletes with weight room experience looking for a professional program to help them achieve their strength goals. And the perfect follow-up to Rockbound Foundations 1.
What if I miss a day?
No big deal, shift the missed day to an off-day. And here's the good news -- purchasing this program gets you access to the program for an entire year. Rinse and repeat this program as many times as you like.

More from Rockbound High Performance

programs
Rockbound 3x5 Island
Join Today!