ROTN Raw Strength: Training by Luke Duran in TrainHeroic

ROTN Raw Strength

Revenge Of The Nerd Performance

CrossFit, Powerlifting, Olympic Lifting, Tactical / Military, Tactical
Coaches
Luke Duran and Deb Batchelor

ROTN Raw strength is a multi-layered approach to increasing maximal strength while simultaneously improving your engine. We literally implemented sound training concepts in a progressive fashion to guarantee you dramatic increases in maximal strength. The best part is you won't be sacrificing your conditioning to get it.

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Maximal Strength Increases!!!
See all of your 1 rep maxes go up in 10 weeks!!!
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Sup up your work engine!!!
Conditioning programs that are designed to compliment your strength goals while keeping your work capacity high.
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Access to expert fitness nerds
Be able to talk directly to the programmers to adapt the program to you!!!
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Improve your lifting technique!!!
Breakdowns of movements and programming designed to improve your lifting technique and improve your efficiency!!!
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Scientifically Based Program Design
Rather than relying on strictly anecdotal program design, we've layered together several proven training concepts that are meant to synergistically work together to help you develop your muscle, build new muscle, and train that muscle to move with great technique. Nothing about this program, is unintentional.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow and scaling options for movements as needed
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Programming 5 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bumper Plates // Pull-up Bar // Olympic rings // Dumbells // Kettlebells // Speed Rope // Plyo Box or equivalent // Squat Rack // Bench
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Sample Week
Week 1 of 12-week program
Sunday
Chest TEST

Prep

A

Warmup, Chest, 1

3 ROUNDS 20 Pushups 20 DB Fly's 20 Pass throughs 2 ROUNDS 10 Shoulder External (Per Side)

B

Bench Press

10, 8, 5, 5, 3, 3, 1

C1

Incline DB Bench Press

5 x 5

C2

DB Fly

5 x 10

D1

Dip

5 x 10

D2

Assault Bike

5 x 15

Recovery

E

Cool Down 4 / UPPER

3 ROUNDS 20 Sec Cat Hang 20 Scorpions 20 Sec Childs Pose

Monday
Deadlift Testing 1

Prep

A

Warmup Deadlift 1

3 ROUNDS Row 500m Sorenson Hold 30 sec Rest 1 min 3 ROUNDS 20 Reverse Lunges (10 per leg) 20 Russian Kettlebell Swings 53/35 3 ROUNDS 10 Inchworms 20 Slide By (10 per leg)

B

Deadlift

10, 8, 5, 5, 3, 3, 1

C1

Hip Thrust

3 x 12 @ 7

C2

Calf Raise

3 x 20

D1

Side Plank

3 x 1:00

D2

Single Arm Farmer Walk

3 x 100

Recovery

E

Cool Down 2

5 Min Foam Roll 1. Hamstrings 2. Glutes 3. IT Bands Static Stretch x 3 rounds 1. Childs Pose with one arm reaching (thumb to the sky, Armpit to the Floor) 30 sec Both Sides 2. Upward Facing Dog 3. Single Leg Over - 30 Sec Both Sides

Tuesday
Week 1 Day 3

Circuit

A

ROUND 1 20 Air Squat

Wednesday
Week 1 Day 4

A

Rest

Thursday
Week 1 Day 5

Ruck Prep

A

4 Rounds 200m jog 1min Plate Hug March 20 Lunge/Twist 2 Rounds 10 Inch Worms 10 Slide Bye

B

RUCK Run

1 x 5 @ 45 lb

C

Bro Flow Running

Friday
Pull-up / Run Day 1

Prep

A

Warmup, Running / Pullup 1

3 ROUNDS 100m run at (easy pace 4 on a 1-10 RPE Scale) 20 sec supinated grip bar hang 10 barbell bent over row at light weight (light enough to go unbroken all four rounds with full ROM) 3 ROUNDS 10 per side eccentric ankle dorsiflexion

B

Pull-Up

10, 8, 5, 5, 3, 3, 1

C

Run

1 x 1

Conditioning

D

Bambalam

5 ROUNDS 4 Strict Ring Muscle ups 12 GHDSU 20/15 18 Cal Assault Bike *20 min time cap

E

Seated Incline DB Curls

3 x 12

F1

1-Arm DB Row

3 x 12

F2

DB Bench Pull-over

3 x 12

Conditioning

G

Cool Down 4 / UPPER

3 ROUNDS 20 Sec Cat Hang 20 Scorpions 20 Sec Childs Pose

Saturday
Week 1 Day 7

A

Rest

Coaches
coach-avatar Luke Duran

Owner and Head Nerd (L1&L2 Crossfit, NASM PT/Bodybuilding/Conditioning, NSCA Certified Strength and Conditioning specialist, Studied Kinesiology and Biomechanics at Fullerton College)(MMA/Crossfit Competitor, Special Operations Soldier in the US Army)

coach-avatar Deb Batchelor

L3 Crossfit, NSCA/CSCS, Batchelors in Exercise Science, 10+ years Head coaching,

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Get the benefit of calculated programing

We hope that you will try and enjoy unleashing your inner beast through our program. We've taken the time to precisely put proven and taught training methodologies in calculated volume that gives you the intensity you need to get the best performance perio

Get ROTN Raw Strength
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FAQs
What kind of program is this?
This is a maximum strength focused program.
Who is this program for?
Athletes who have a base foundation in weight and functional training who are seeking to improve their maximal strength.
How Long is the program?
There is a two week testing period along with training. After that there are 6 weeks of progressive training. Closing out will be another two week testing period to show you, your new strength maxes.
Are the coaches available to message directly?
Yes
What if there are moves exercises I can't perform or don't understand?
You are able to message the coaches who will give you scaling options and there are videos to explain the intent of each exercise for you to get the benefit.
ROTN Raw Strength