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STRONG Over 40

Gladiator STRONG

General Fitness
Coach
Zach Even - Esh

**Training as you "Get Older" needs to be properly adjusted to keep you healthy & making progress. We call this "preserving the body".

**If you try to do what you did in your teens & 20s, you're looking at a recipe for setbacks, pain & injuries. **

**Every training session will have you feeling better as you build muscle, burn unwanted body fat & alleviate common pain points in the knees, shoulders and lower back. ** The warm ups, the training sessions and the "mini workouts" are built upon one another to make you feel better at this age compared to your younger years.

**If you're not in your 40s and already feeling the joint aches and pains, now is the time to follow a program that not only gets you stronger but most importantly, gets your healthier. ** With my experience in coaching and training for close to 30 years now, everything I do is in an effort to preserve the body and increase longevity.

STRONG Over 40 will have you feeling AND looking better than ever before. There are 3 main training sessions each week and then 2 mini sessions each week that aid in health, recovery and muscle building.

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Alleviate Common Joint Aches & Pains
The warm ups and exercises are strategically organized and rotated to ensure you avoid common overuse injuries while also improving muscular imbalances that contribute to shoulder, knee and back pain. You will feel more energized and healthier than ever before.
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Build Pain Free Muscle
As we get older, the common strength & muscle building exercises need to be adjusted, tweaked and varied. In STRONG Over 40, your exercise pool will vary to keep training exciting, to keep the muscles guessing and to avoid overuse pain / injuries that come from repeated movements that most programs do not adjust for.
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Increase Your Energy Levels
Training in Your 40s must be Optimal, NOT Maximal. The overall volume and intensity of this program is regulated to ensure that you gain more energy and feel better from the training. Unlike most training programs that run you into the ground and make you think that you should be training like a D1 football player in your 40s. Prepare to FEEL better than ever before.
Features
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Programming 3 days per week
3 Main Days and 2 Mini Recovery sessions to keep you feeling energized and healthy.
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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. STRONG Over 40 is delivered through the TrainHeroic app.
Equipment
Required
Barbell // Dumbbells // Sled // Bands // Kettlebells // Squat Rack // Bench
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Sample Week
Week 1 of 14-week program
Sunday
Week 1 Day 1

A1

Air Squat

3 x 15

A2

Push-Up

3 x 10

A3

Pull-Up

3 x 5

B1

DB Bench Press

3 x 15

B2

1 Arm DB / Dumbbell Row

3 x 15

C1

Double KB Rack Walk

3 x 100

C2

Jump Rope

3 x 1:00

D

Hanging Knee Raise

1 x 12

E

DB Wrist Curl

2 x 25

F

Mobility Cool Down

Tuesday
Week 1 Day 2

A1

Front Squat

4 x 4

A2

Squat Jumps

4 x 4

B1

1 Arm KB Clean and Press

3 x 6

B2

Chest-Supported DB Row

3 x 12

C

21s Bicep Curls

1 x 21

D

Band Triceps

1 x 50

E

Kettlebell Farmer Walk

1 x 200

F

Foam Roll

1 x 5:00

Thursday
Week 1 Day 3

A1

Pause Bench Press

4 x 8

A2

Bent Over Rear Delt Fly

4 x 15

B1

DB Walking Lunges

2 x 20

B2

Kettlebell swing

2 x 10

C1

Recline Rows

2 x MAX

C2

Close Grip Push-Up

2 x MAX

D

Foam Roll

1 x 5:00

Coach
coach-avatar Zach Even - Esh

Training as you "Get Older" needs to be adjusted if you want to be healthy as you get older. If you try to do what you did in your teens & 20s, you're looking at a recipe for setbacks, injuries and pain. The STRONG Over 40 program is a 14 week program that will increase muscle mass, improve your energy levels and help alleviate the common joint pain areas such as knees, shoulders and lower back.

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Stronger, Healthier & Better in Your 40s!

It's time to train smarter & optimally to keep your body feeling GREAT. This 14 week training plan will rebuild you into a Stronger, Healthier & Better Man than you were 10 and even 20 years ago. Take Action NOW!

Get STRONG Over 40
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FAQs
Can this program work in my 20s or 30s?
If you want longevity and health, then this program would be excellent even if you are Under age 40!
Do I need Specialty Bars?
I highly recommend specialty bars to keep your joints healthy. A swiss bar, safety squat bar and a bandbell bar of any sort is highly recommended but not required.
What is a Sample "Mini Workout"?
These mini workouts are sometimes push ups and squats for 5 rounds of 10 reps or a walk / jog interval for 30 minutes.
What if I am Over 50? 60?
Take a look at our sample week of training to decide if this training looks to be too much for you. If you need something specific to your needs, email Zach for 1 on 1 coaching / consultation.
STRONG Over 40