Strength and Conditioning

Davis Performance and Nutrition-DPN

Functional Fitness
Coach
Ty Davis

Davis Performance and Nutrition-DPN is a veteran owned exercise and nutrition coaching program. DPN is ideal for garage gym athletes, military and first responder athletes, the weekend warrior, and that individual that just wants to live and healthier life and be able to outrun their kids and grandkids. Unlike some cookie cutter workouts that are drawn form magazine, I get my programming inspiration and experience from the National Strength and Conditioning Association, BioForce Conditioning, CrossFit, and USA-Weightlifting. I studied a variety of organizations and their method for exercise program design, so that I can be a well-rounded strength and conditioning coach for all.

My programming is delivered in training plans from six- weeks to 12-weeks, are a one time purchase, and can be used anytime within that year from date of purchase. There will be a monthly subscription where you will have access to daily WODs and strength & conditioning sessions. Moreover, there are workouts that inspire competition so that you can hunt down other athletes.

Training session are Monday, Tuesday, Wednesday, Friday, and Saturday. Sessions will be from 60-75 minutes.

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Build Overall Strength
The benefits of strength training have been proven across the globe through extensive research. Strength training will have an impact on improving your self confidence, making everyday task easier, helping to reduce the chance of injury, and build a solid foundation so that you can take your training to the next level.
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Increase Your Conditioning
Not a fan of long endurance sessions to increase cardio? Improve your conditioning by using my CrossFit inspired sessions that are challenging but will leave you feeling accomplished at the end of the workout!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and will push you harder, know you better, and keep you going longer, on the app.
Equipment
Required
Barbell ** Dumbbells ** Kettlebells ** Bumper Plates ** Medicine
Recommended
Weight Vest ** Sandbag ** Bands ** Ski - Erg ** Slam - Ball
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Active Recovery

Monday
Week 1 Day 2

A

Heroic Warm-up

For Completion

B1

Plank Arm Reach

2 x 15

B2

Superman

2 x 12

B3

Side Plank Rotations

2 x 15

B4

Flutter Kicks

2 x 35

C1

Pull-Up

3 x 10

C2

Push-Up

3 x 20

D1

Bench Press

3 x 12 @ 140 lb

D2

Bent Over Row

3 x 12 @ 90 lb

Conditioning

E

Barbell Complex #2

5-8 Reps (4 rounds) 60s Rest Deadlift Hang Power Clean Front Squat Push Press

Recovery

F

Regeneration

Foam Roll Mobility Stretching Massage therapy (massage gun is a must-have)

Tuesday
Week 1 Day 3

A

Heroic Warm-up

B1

Plank

1 x 1:00

B2

GHD Hip Extension

2 x 12

B3

Copenhagen Plank

2 x 0:35

B4

V-Ups

2 x 15

C1

Back Squat

4 x 10 @ 135 lb

C2

Single Leg RDL

4 x 10 @ 55 lb

D

Deadlift

3 x 10 @ 135 lb

E1

Shoulder Press

4 x 12 @ 90 lb

E2

DB Lateral Raise

4 x 10 @ 20 lb

Circuit

F

21-15-9 Reps of Pull-ups Mountain Climbers Flutter Kicks

Recovery

G

Regeneration

Foam Roll Mobility Stretching Massage therapy (massage gun is a must-have)

Wednesday
Week 1 Day 4

A

Rest

Thursday
Week 1 Day 5

A

Heroic Warm-up

For Completion

B1

Plank Arm Reach

2 x 15

B2

Superman

2 x 12

B3

Side Plank Rotations

2 x 15

B4

Flutter Kicks

2 x 35

C1

Pull-Up

3 x 10

C2

Push-Up

3 x 20

D1

Bench Press

3 x 12 @ 135 lb

D2

Bent Over Row

3 x 12 @ 85 lb

Circuit

E

Ingrid 10 rounds 3 Snatches 135 (Scale:115) 3 Over Bar Burpees

Recovery

F

Regeneration

Foam Roll Mobility Stretching Massage therapy (massage gun is a must-have)

Friday
Week 1 Day 6

A

Heroic Warm-up

B1

Plank

1 x 1:00

B2

GHD Hip Extension

2 x 12

B3

Copenhagen Plank

2 x 0:35

B4

V-Ups

2 x 15

C1

Back Squat

4 x 10 @ 135 lb

C2

Single Leg RDL

4 x 10 @ 55 lb

D

Deadlift

3 x 10 @ 135 lb

E1

Shoulder Press

4 x 12 @ 90 lb

E2

DB Lateral Raise

4 x 10 @ 20 lb

Recovery

F

Regeneration

Foam Roll Mobility Stretching Massage therapy (massage gun is a must-have)

Saturday
Week 1 Day 7

A

Rest

Coach
coach-avatar Ty Davis

CSCS, USAW-L1, CF-L1, Certified Conditioning Coach, PN-L1, Retired Marine, Husband to a hot wife, Dog Dad, motorcycle racing enthusiast, a person that has struggled with getting my nutrition right, Tour-de-France rider in my own mind ;-). I have been where many of you are now and I have been on many of the roller coaster some of us face, so I know the struggle!!

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Take The Next Step in Your Health and Fitness

There is no question that change is tough. Ask yourself these questions: What is good about changing? What is bad about changing? What is good about not changing? What is bad about not changing? These are questions that need to be asked in regards to your

Get Strength and Conditioning
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FAQs
Who is this training for?
You!
How long will I have access to the program?
You will have one year from the date of purchase. Better get moving.
Will I have access to a coach?
Not on the stand alone programs. However, if you choose to have personal coaching, then yes, you will have access to me anytime. There are weekly phone check-ins and daily feedback through the app.
The Proof
verified-athlete-avatar B. Williams

Firefighter

Verified Athlete

"Exceeded my expectations."

Strength and Conditioning