Set & Stone
Multi-sport, General Fitness, Speed, Power SportsBuilt for the Athlete Who Wants More Than Size.
You've been training long enough to know the difference between going through the motions and actually performing. You want power. Speed. Strength that transfers. A body that doesn't just look capable — one that is.
Field Ready is the most demanding program in the Set & Stone lineup. It was built for athletes who are ready for it.
This is a 12-week athletic performance program built around Post-Activation Potentiation — a training methodology used by strength and conditioning coaches with competitive athletes to develop explosive power, speed, and sport-transferable strength alongside meaningful muscle development.
The program assumes you are an intermediate lifter at minimum. You have experience with foundational barbell movements, some background in sport, and the self-awareness to monitor your own performance and adjust when needed. If you've never performed a hang clean before, this program can still work for you — but you will get significantly more out of it with some Olympic lifting exposure behind you.
Field Ready is not a program you pick because it sounds impressive. It's a program you pick because you have the foundation to execute it properly and the athletic mindset to train with intent rather than just volume.
If that's you — this is the most complete program Set & Stone offers.
What's Inside:
12 weeks of fully structured programming built around PAP-based power sessions, upper and lower strength days, dedicated conditioning, and progressive mobility work across two 6-week mesocycles. Includes hang clean to barbell snatch progression, sprint work, plyometric development, and sport-transferable conditioning. Delivered through the TrainHeroic app with an integrated timer, exercise demos, and progress tracking.
Who This Is For:
The intermediate to advanced lifter with a competitive athletic background who wants power and performance development alongside muscle building. You train with intent, you understand effort, and you're looking for a program that matches that standard.
1 sessions per week
Must use App app to view and log training
Program Training
A
Assault Bike
1 x 4:00
B1
TRX Squat
2 x 10
B2
Hamstring Scoops
2 x 5
B3
Hip CARS
2 x 5
B4
Shoulder CAR
2 x 5
B5
Hanging Scap Pull
2 x 8
B6
Depth Jump
3 x 5
C
Hang Clean
4 x 3
D
Landmine Split Jerk
4 x 4
E
Post-activation Potentiation Window
1 x 5:00
F
Curved Treadmill Sprints
6 x 0:10
G
Bulgarian Split Squat Plyo Jumps
3 x 5
A
SkiErg
1 x 4:00
B1
TRX Push-up
2 x 10
B2
TRX Row
2 x 10
B3
Banded IYT
2 x 3
B4
Hanging Scap Pull
2 x 8
B5
Shoulder CAR
2 x 5
C
Low Incline Dumbbell Bench Press
4 x 6
D
Neutral Grip Pull-up
4 x 6
E1
1/2 Kneeling Kettlebell Arnold Press
3 x 8
E2
T-Bar Row
3 x 8
F1
Standing Alternating Dumbbell Bicep Curl
3 x 8
F2
Incline Dumbbell Skullcrusher
3 x 8
A
Stationary Bike
1 x 4:00
B1
TRX Squat
2 x 10
B2
Hamstring Scoops
2 x 5
B3
Bodyweight Jump Lunge
2 x 6
B4
Toe Hold with Hip Drop
2 x 8
B5
Hip CARS
2 x 5
C
Barbell Back Squat
4 x 6
D
Romanian Deadlift (RDL)
4 x 6
E1
DB Reverse Lunge (Front Foot Elevated)
3 x 8
E2
Standing Calf Raise
3 x 8
F1
Copenhagen Plank with Hip Dip
3 x 8
F2
Banded Clamshell
3 x 8
A
Rowing
1 x 4:00
B1
Air Squat
2 x 15
B2
Hip circles
2 x 10
B3
TRX Row
2 x 10
B4
TRX Push-up
2 x 10
B5
Shoulder CAR
2 x 5
C1
KB Farmer's Walk
4 x 40
C2
Assault Bike
4 x 0:30
C3
DB Thruster
4 x 10
C4
Rotational Kettlebell Swing
4 x 6
D1
Rowing
1 x 0:45
D2
DB Reverse Lunge
3 x 12
D3
Deadball Slam
3 x 15
A
Rowing
1 x 4:00
B1
Hip CARS
2 x 5
B2
Shoulder CAR
2 x 5
B3
Quadruped Rock Back
2 x 10
C1
90/90 Hip Switch to Sit Through
3 x 5
C2
Banded 1/2 Kneeling Hip Mobilization
3 x 0:30
D1
Lying Book Opens
3 x 8
D2
Thoracic Extension Over Foam Roller
3 x 9
E1
Cossack Squat with 3sec Hold at Bottom
3 x 5
E2
Pigeon PNF
3 x 1
F1
Banded Shoulder CAR
3 x 10
F2
KB Windmill
3 x 5
