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Bierstadt

Coach Corsini

Multi-sport
Coach
Dominic Corsini, MS, MEd, CSCS

Inspired by Mt. Bierstadt, the 14,065 foot peak in Colorado; Bierstadt is a training regimen designed to turn your body into an imposing fortress, just like the mountain from which it is named. The Bierstadt program lasts for one month and consists of 3 training days per week. It follows an 8, 5, 3, 8 rep sequence to promote hypertrophy, strength, and power development throughout the month.

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Gain Lean Mass
This training regimen includes multiple weeks dedicated to hypertrophy, the addition of lean mass. Eat well, rest, and train hard as you build muscle and develop into the athlete you've always aspired to be!
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Become More Powerful
Power development doesn't just happen. You have to train for explosive movements. The Bierstadt program includes elements of power development, which aid in your well-bing and growth as an athlete.
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Get Stronger
Properly designed training includes strength development. This program has one week devoted to increasing your strength and preparing you for hypertrophic and power development phases.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
Bench, Barbell, Dumbbells, Pull-up/chin-up bar, Jump Rope, Preac
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Heroic Warm-up

1 x 10

B

LINEAR SPEED ACCELERATION

4 x 10

C

Hang Clean

3 x 3

D1

Front Squat

3 x 8

D2

Bench Press

3 x 8

E1

Hip Thrust

3 x 8

E2

Weighted Pullups

3 x 8

F1

Skull Crushers

3 x 8

F2

Band Rotations

3 x 10

F3

Preacher Curls

3 x 8

G

Jump Rope Sequence

6 x 30

Wednesday
Week 1 Day 4

A

Heroic Warm-up

1 x 10

B1

Medicine Ball Overhead Rotational Slam

3 x 5

B2

Trap Bar Jumps

3 x 3

C1

RDL

3 x 8

C2

Incline DB Bench Press

3 x 8

D1

DB Rear Foot Elevated Split Squat

3 x 8

D2

Landmine 2-Handed Row

3 x 8

E1

Close Grip Push-Up

3 x 8

E2

Decline Sit-ups

3 x 10

E3

Hammer Curl

3 x 8

F

Run

1 x 1

Friday
Week 1 Day 6

A

Heroic Warm-up

1 x 10

B1

Medicine Ball Low Split Chest Pass

3 x 5

B2

Medicine Ball Kneeling Slam

3 x 5

C1

Trap Bar Deadlift

3 x 8

C2

Weighted Chin Ups

3 x 8

D1

Decline Bench Press

3 x 8

D2

Front Rack Walking Lunge

3 x 8

E1

DB Lateral Raise

3 x 8

E2

Side Plank

3 x 20

E3

Barbell Shrug

3 x 8

F

40 Yard Dash

4 x 40

Coach
coach-avatar Dominic Corsini, MS, MEd, CSCS

Coach Corsini is a USA Hockey Certified Coach, holds advanced degrees/certifications in Biology, Sports Counseling, Leadership, Strength and Conditioning, and is Safe Sport trained. He has taught human anatomy/physiology and biological science for over 20 years and currently trains athletes from various sports and backgrounds as his personal clients.

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Leave nothing to chance

When training for sport, health, or physique, leave nothing to chance. Choose quality programming built around science-based best practices in building lean mass, increasing strength, developing power, and improving the quality of your life!

Get Bierstadt
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Bierstadt