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Summer STRONG

Gladiator STRONG

General Fitness, Strength & Conditioning, Bodybuilding
Coach
Zach Even - Esh

**Summer STRONG is a 6 Week kick in the ass to help you get your Summer kicked off on the right step. Most people lose their consistency and intensity when Summer time begins. They start to slip on nutrition, sleep and let all the hard work that led up to Summer go to waste.

**NOT You.

**You are different. ** Your an Uncommon Man, a rare breed.

**Prepare to kick a-- and take names this Summer. You will build functional muscle, get stronger, feel more powerful and your body will feel healthy, young and STRONG.


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Focused On Health AND Strength
The warm ups and varied training will keep your joints and body feeling healthy, young and capable. So even though this is a 6 week program, you can go back and repeat this 6 week training cycle for another 6 weeks.
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Pain Free Muscle
Through our strategically dialed in warm ups to strengthen the shoulders, knees and back and the variety of exercises, you will make more progress in the next 6 weeks than you have in the past 6 months. Pain Free.
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Shock Your Body Into NEW Results!
Training can get stale if you don't switch things up. Physically and Mentally, your body craves change. The change will shock your body into growth. The change will inspire you and excite you to bring the thunder to your training. Summer STRONG will challenge you both physically and mentally. Step UP to the challenge!
Features
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Programming 4 days per week
4 Sessions a week with some mini sessions added to improve fat loss, increase hypertrophy and decrease joint aches & pains!
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Exercise Video Guidance
Instructional videos for each exercise to ensure technique is safe & effective.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. All training will be delivered through the TrainHeroic App.
Equipment
Required
Barbell // Rack // Dumbbells // Kettlebells // Bands
Recommended
Sled
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Sample Week
Week 1 of 6-week program
Sunday
Summer STRONG Day 1

A1

Trap Bar Deadlift

6, 6, 3, 3, 3

A2

Kettlebell Squat Jump

5 x 3

B1

Barbell Lunge

3 x 8

B2

KB swings

3 x 8

C

Off Set Carry / Farmer Walk

3 x 150

D

Dead Bug

2 x 10

E

Foam Roll

1 x 5:00

Tuesday
Summer STRONG Day 2

A1

Power Clean

3, 3, 3, 2, 2

A2

Frog Jump

5 x 3

B1

DB Snatch

5, 4, 3, 2, 1

B2

5-10-5 Sprints

5 x 1

C1

Feet Elevated Push-Up

3 x 10

C2

Hanging Knee Raise

3 x 10

D

Mobility Cool Down

1 x 5:00

Wednesday
EXTRA
Thursday
Summer STRONG Day 3

A1

Floor Press

6, 6, 6, 3, 3, 3

A2

Double Kettlebell Row

6 x 12

B1

DBl Bench Press

3 x 15

B2

Pull-Up

3 x MAX

C1

Barbell Shrug

2 x 20

C2

Bent Over Rear Delt Fly

2 x 20

C3

Kettlebell Triceps Extensions

2 x 20

D

Mobility Cool Down

1 x 5:00

Friday
Summer STRONG Day 4

A

Deadlift

5 x 10

B1

Kettlebell Snatch

3 x 5

B2

Goblet Squat

3 x 10

B3

Reverse Lunges

3 x 10

B4

1 Arm Kettlebell Row

3 x 5

B5

1 Arm Shrug

3 x 5

C

Sled Push

2 x 300

D

Barbell Bicep Curl

1 x 50

E

Stretch

1 x 5:00

Coach
coach-avatar Zach Even - Esh

Zach Even - Esh is one of the leading authorities in the strength & conditioning field today. Zach started The Underground Strength Gym in 2002 and has been coaching & consulting with Adults to Tier 1 Military, Youth Athletes to D1 Athletes and Garage Gym lifters from all around the world. Zach is also the Author of best seller, The Encyclopedia of Underground Strength.

Summer STRONG