Back To Fitness Program

Be Strong KY

General Fitness, Strength & Conditioning
Coach
Ben Eisenmenger

Looking to start a strength and conditioning journey? Coming off an intense or highly specific training program and want to regain more general physical preparedness? The Back to Fitness program is the best program to help with any of these goals.

This 12 week, 4 days per week plan will build a base of strength through the squat, bench, and deadlift using a variety of implements and accessory work. The program will have 3 main strength days, but includes mobility, reactive and plyometrics, and some conditioning. One day per week will be dedicated to conditioning and accessory muscles.

The program is a great way to set up your fitness goals by building good capacity and movement competency over a 3 month span. Returning to this program after every big competition I have performed has kept me athletic and mostly injury free my training career.

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Capacity and Movement Focused Training
The BTF program uses a progressive approach to movement, advancing the big movement patterns through the phases. The plan will build strength and endurance by slowly accumulating more sets and reps through the weeks. This approach will allow for the mastery of the basic movement patterns and will set you up for success in any style of training.
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Strength and Conditioning
Each day will include dedicated strength training with big movement patterns while finishing with aerobic development progressions. The strength gains will be consistent each week with dramatic improvements by the final phase. The conditioning progressions will develop the aerobic base, introduce power development, and blend it all together by the final phase.
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Measured Progress
Each phase will provide challenges to compete with yourself and your starting numbers. The first week will set up baseline strength and conditioning numbers to allow you to track progress throughout the plan to ensure progress. The improvements we be significant by the conclusion of the program.
Features
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Programming 4 days per week
Weekly training sessions to progress strength, movement, and conditioning
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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 and team will push you harder, know you better, and keep you going, all through an app.
Equipment
Required
Barbells // Dumbbells // Sled // Medicine Balls
Recommended
Kettlebells // Air Bike (running option) // Rower or SkiERG // Cable Pulley
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Sample Week
Week 1 of 12-week program
Sunday
Capacity Phase 1, Day 1

Prep

A

BTF Warm Up

Warm up should only take 5-10 minutes. The goal is to open some new movement options and warm up big muscle groups. Option to add 5 min bike or jog at the end. 1. Posterior Hip Capsule Release 60s (not a pigeon stretch, try to pop femur out the back of the hip) 2. Couch Stretch 60s each (stay tall, pull back pockets to heels) 3. Skywalkers 10 each (full exhale, feel ribs drop with each reach) 4. Spiderman Lunge 10 each (keep back leg strong, stay tall through head) 5. Bodyweight Hindu Squat 10 reps (keep heels high, sit low with smooth tempo) 6. Single Leg Hinge to Cross Connect 10 each

B1

Ramp Goblet Squat

4 x 6

B2

Barbell Push-Up

8, 8, 8, MAX

C1

Front Foot Elevated Split Squat

2 x 10

C2

Quadruped Row

2 x 10

C3

30 Degree Incline DB Bench Press

2 x 10

Conditioning

D

10 Min Bike Test

10 min max distance Echo Bike Record total miles Starter: W 3 mi, M 3.5 mi All Start: W 3.5 mi, M 4 mi HOF: W 4 mi, M 4.5

E

Couch Stretch

1 x 2:00

Tuesday
Capacity Phase 1, Day 2

Prep

A

BTF Warm Up

Warm up should only take 5-10 minutes. The goal is to open some new movement options and warm up big muscle groups. Option to add 5 min bike or jog at the end. 1. Posterior Hip Capsule Release 60s (not a pigeon stretch, try to pop femur out the back of the hip) 2. Couch Stretch 60s each (stay tall, pull back pockets to heels) 3. Skywalkers 10 each (full exhale, feel ribs drop with each reach) 4. Spiderman Lunge 10 each (keep back leg strong, stay tall through head) 5. Bodyweight Hindu Squat 10 reps (keep heels high, sit low with smooth tempo) 6. Single Leg Hinge to Cross Connect 10 each

B1

Bench Press

4 x 6

B2

1-Arm KB Row

4 x 8

C1

Step-Ups

2 x 10

C2

One Arm Lat Pulldown

2 x 10

C3

Seated DB Shoulder Press

2 x 10

D1

Backward Sled Drag

1 x 10:00 @ 120

D2

Med Ball Slam

1 x 10:00 @ 15

E

PVC T-Spine Stretch

1 x 1:00

Thursday
Capacity Phase 1, Day 3

Prep

A

BTF Warm Up

Warm up should only take 5-10 minutes. The goal is to open some new movement options and warm up big muscle groups. Option to add 5 min bike or jog at the end. 1. Posterior Hip Capsule Release 60s (not a pigeon stretch, try to pop femur out the back of the hip) 2. Couch Stretch 60s each (stay tall, pull back pockets to heels) 3. Skywalkers 10 each (full exhale, feel ribs drop with each reach) 4. Spiderman Lunge 10 each (keep back leg strong, stay tall through head) 5. Bodyweight Hindu Squat 10 reps (keep heels high, sit low with smooth tempo) 6. Single Leg Hinge to Cross Connect 10 each

B1

KB Deadlift

4 x 6

B2

Half Kneeling Landmine Press

4 x 8

C1

Tempo Ball Hug Squat

3 x 1:00

C2

Tempo Push Ups

3 x 1:00

Conditioning

D

Rower Intervals

Option for bike, stepmaster, or SkiERG 1:00 higher intensity 1:00 rest x 5 Track for total meters

E1

Hardstyle Plank

3 x 0:30

E2

Dead Hang

2 x MAX

F

Decline Rockback Breathing

1 x 2:00

Friday
Conditioning: Tempo Bike

Tempo Bike Intervals

A

Airdyne bike: 60s up tempo 30s rest x 15 Moderate pace, fast enough to break a sweat, but still able to recover within 30s

B1

Hardstyle Swing

15, 12, 10, 8, 5

B2

Push-Up

15, 12, 10, 8, 5

C1

DB Bicep Curls

3 x 12

C2

Tricep Pushdown

3 x 12

C3

Hookline Pullover

3 x 12

D

DB Wrist Curl

2 x 20

Coach
coach-avatar Ben Eisenmenger

105k Pro Strongman, SFG2, SFL. Ben has over 15 years of experience with coaching for strength and performance. He has worked with every level of fitness from the first time elderly lifter to advanced competitive strength athletes. He is versed in movement assessments and restoration to compliment the progressive strength training systems that have produced great results for hundreds of clients.

Back To Fitness Program