Tri-Force

SISU Conditioning

General Fitness, First Responders, Functional Fitness, Multi-sport, Strength & Conditioning, Miscellaneous, Functional Training
Coach
Cody Frey

At "Tri-Force Fitness," we believe that your physical well-being is your key to freedom, allowing you to lead life on your terms. No longer do you need to be hindered by your current fitness level. Our program is designed to get you into shape more quickly and with less effort, making the most of your valuable time. Our program is structured around three distinct training objectives:

  1. Build: Day one focuses on building raw strength. Whether you're a seasoned gym-goer or just getting back into the groove, this day hones in on building your power, ensuring you're robust and ready to tackle any challenge life throws at you.

  2. Endure: Day two is all about enhancing your muscular endurance, helping you get jacked and improve your stamina. It's the key to sustaining peak performance throughout your active day.

  3. Thrive: Day three is dedicated to aerobic fitness, and we promise it's not just about monotonous treadmill running. We'll show you engaging and effective cardio activities that will get your heart racing and improve your cardiovascular health.

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Intention
Stop doing random ass workouts and start Training. When you make the switch from randomness to training with a specific intention/day your results will skyrocket.
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Faster Results
When your training day is structured in such a way that the body can respond in one direction, faster adaptations occur. Which equals less work with better results. Why take one step forward and two the right. Instead take three steps towards your goal.
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Longevity
If you play multiple sports a year, or have just been extremely hard on the body you don't need as much volume as you might think. Instead you need to train hard in the right direction and give yourself as much recovery as you can get. This in turn allows for better results and less wear and tear.
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Time
When life is pulling you in multiple directions all you need is 3. Time that you put in for yourself becomes extra crucial. Thats where this program comes in to save your strength, speed, and stamina. It's not impossible that you actually make improvements in each of the three areas one due to programing but also due to your new allotment for recovery.
Features
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Programming 7 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 PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Squat Rack
Recommended
DB // KB // Sled // Bench
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Sample Week
Week 1 of 4-week program
Sunday
Strength Day 6/4/2 Wave

Circuit

A

Side plank 2xMax Hold each Side DB SL RDL 2x10 each X band lateral walks 2x10 each Band front raise to behind neck pull apart 2x10 ALT med ball push-ups 2x8 each

B

Box Jump

1 x 10

C1

Back Squat

6, 4, 2, 6

C2

Bench Press

6, 4, 2, 6

D1

Bulgarian Split Squat

3 x 6

D2

DB RDL

D3

Landmine Bar Twist

3 x 15

E

Sled Push

8 x 10 @ 100 %

F

Foam Roll

Tuesday
Muscle Endurance Wave Load 10/8/6

A

Agile 8

Circuit

B

Lying Leg Raise 4 count lower 2x6 each Cuban press 2x10 ALT med ball push-ups 2x8 each Ring Rows 2x10 Wall Squat 2x5

C1

Back Squat

10, 8, 6, 10

C2

Bench Press

10, 8, 6, 10

D1

Chest-Supported DB Row

3 x 8

D2

DB RDL

3 x 8

Tuesday
Power Endurance Sled Work 

A

Sled Push

6 x 30 @ 8

B

Foam Roll

Thursday
Aerobic Contralateral Circuit

A

Agile 8

B1

Reverse Lunge with Contralateral One Arm Band Row

2 x 15

B2

Step up with Contralateral Shoulder Press

2 x 15

B3

Split Squat with Contralateral Arm Band Row

2 x 0:15

B4

Squat With Dumbbell Shoulder Press

2 x 0:15

B5

Foam Roll

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3 DAYS SPLIT

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