FSSC

Functional Fitness, General Fitness, Strength & Conditioning, First Responders, Tactical
Coach
Jake Giles

Welcome to the 40 Hour Week training program by FSSC. This program has 5 training days per week, ranging from strength, bodybuilding, interval training and steady state cardio. This program is designed for the functional weekend warrior or first responder.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$40
Get 40 Hour Week
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Body Composition
The 40 hour training program is a combination of advanced weight training muscular endurance and interval training. Followers of the program have reported weight loss with concurrent increases in muscle mass. Strength gains have been relative to training status, but have been positive.
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Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Take the guess work out, TH gives you all the resources needed for a successful training session.
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Sample Week
Week 1 of 5-week program
Sunday
Cardio 1

Circuit

A

Warmup: 3sets: 1min easy row 1min easy bike 2sets 10 box step ups 5 Broad jumps Workout For time: 1000m Row 1600m/1mile Bike rest 1:30 750m Row 1200m/.75mile Bike rest 1:00 500m Row 800m/.5mile Bike rest :45sec 250m Row 400m/.25mile Bike

Monday
Push 1

A1

SkiErg

3 x 2:00

A2

Inchworm

3 x 5

A3

KB Windmill

3 x 10

A4

Band Pull-Apart

3 x 20

B

1 1/4 Barbell bench press

3 x 6

C1

Incline DB Bench Press

3 x 10

C2

DB Pullover

3 x 15

D1

Seated DB Press

3 x 15

D2

Split Stance Overhead Tricep Extension

3 x 15

Tuesday
pull 1

A1

Rowing

1 x 2:00

A2

Half Kneeling Band Row

3 x 12

A3

Single Arm Banded Lat Pulldown

3 x 12

A4

Banded Face Pull

3 x 15

A5

Banded Pull Aparts

3 x 20

B

1 1/4 Lat pulldown

3 x 10

C1

Seated Cable Row

12, 10, 8

C2

Lat Push Down

3 x 15

Conditioning

D

Back Pump V1

30-20-10 seated reverse flyes seated DB snatch seated DB curls try to do each set straight through, rest no more than 30s between rounds light and fast

Wednesday
HIIT 1

A1

SkiErg

_ , 200, 200, 200

A2

KB High Pull

4 x 10

A3

KB Halo

4 x 20

A4

Rest

4 x 1:00

Circuit

B

10-8-6-4-2 Sandbag to shoulder sandbag shoulder to shoulder Suicide run 4x 25ft sections 15 GHD situps :30 rest between rounds

C1

Sandbag to shoulder

10, 8, 6, 4, 2

C2

Sandbag Shoulder to Shoulder

10, 8, 6, 4, 2

C3

Suicide Sprints

C4

GHD Sit-Up

5 x 15

C5

Rest

5 x 0:30

Thursday
Lower 1

A1

Hack Squat

3 x 6

A2

Death March

3 x 20

B1

1 1/4 Safety bar/ power rack squat

4 x 8

B2

Prone Machine Hamstring Curl

4 x 8

C1

DB Bulgarian Split Squat

C2

GHD Sit-Up

3 x 15

C3

Back Extension

3 x 15

Coach
More from FSSC
coach-avatar Jake Giles

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Get ready stay ready

This program isn't mindless high volume workouts or injury inducing strength prescriptions. This is a calculated systematic approach to increase work capacity, strength, speed, power and acclimate your body to fatigue.

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FAQs
Who is this training for
Anyone with the availability to train 5 days per week that's interested in functional strength and conditioning.
What will this program give me
More functional capabilities in movement and more work capacity with daily tasks.
How long does each training session take
45 to 90 minutes depending on the day

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