Jacked Athlete Program

Mission: Explore

Coach
Vernon Griffith, CSCS*D

This SIX Week Program is built specifically for the person that wants to get in great shape while still remaining athletic to either perform their job or life.

This program consists of SIX training days a week.

FOUR dedicated to strength, mobility and functional patterns. ONE specific day SPEED day ONE specific MOBILITY and Active Recovery Day

This program will not only challenge you physically but mentally to be the best version of yourself.

Check out a GLANCE at a sample weeks worth of training BELOW!

DID I MENTION? You have access to this program for an entire year to repeat as many times as you would like to!

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Strength is NEVER a Weakness
Strength training will play a huge emphasis attacking each training day from a full body perspective alternating between full body pull and full body push twice during the week.
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Mobility Training to KEEP you Healthy
All the Speed and Power will not matter if we are in pain or moving ineffectively. Thats why there is a priority on restoring and improving mobility throughout the program.
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Speed and Power
There will be a day in the middle of each week dedicated to speed and power to not only improve capacity but also improve athleticism to keep you sharp and at your best.
Features
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Programming 6 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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 longer, all APP BASED!
Equipment
Required
Barbell // Dumbbells // Kettlebell // Medicine Ball
Recommended
Open Space
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Adductor Rock to Hip Walk Out

1 x 8

A2

Hamstring to Ankle Rock

1 x 8

A3

Roll Down the Middle Reach

1 x 8

B1

Trap Bar Deadlift

3 x 8

B2

Kettlebell Swing

3 x 8

C1

Chin Ups

3 x 10

C2

Two Leg Posterior Bridge

3 x 3 @ 10

D1

TRX Row

3 x 12

D2

Hamstring Curl

3 x 8

D3

Hammer Dumbbell Curls

3 x 12

E

Aerobic Capacity

8 x 10 @ 40

Monday
Week 1 Day 2

A1

Shoulder Hovers

1 x 8

A2

Close Chain Straight Arm Shoulder Rotations

1 x 8

A3

Push-up to Pike

1 x 8

B1

Set up and Cues - A Deeper Dive into the Bench Press

3 x 8

B2

Depth Drop

3 x 6

C1

Incline Dumbbell Chest Press

3 x 12

C2

Dumbbell Split Squat

3 x 8

D1

Landmine Squat Press

3 x 10

D2

Knee and Ankle Emphasized ISO

3 x 20

E

Hollow Rock

3 x 15

Tuesday
Capacity

A1

Plank

2 x 1

A2

Deadbug

2 x 8

B1

Feet Rock

2 x 15

B2

Pogos

2 x 15

C1

Forward Leg Swings

2 x 8

C2

Lateral Leg Swings

2 x 8

D1

Skips for sprints

2 x 20

D2

Side Pops for Sprints

2 x 20

D3

Reverse Reach Backs for Sprints

2 x 20

E

Walk Ins

6 x 30

Wednesday
Week 1 Day 4

A1

Facing Wall Hip Airplane

1 x 8

A2

Kneeling Banded Stick Rotation

1 x 8

A3

Close Chain Straight Arm Shoulder Rotations

1 x 8

B1

Birddog Dumbbell Row

3 x 8

B2

Kickstand Loaded Deadlift

3 x 8

C1

Contralateral Hang ISO

3 x 3 @ 5

C2

Suitcase Carry

3 x 30

D1

Focused Lat Pull Up

3 x 6

D2

Alternating Legs Posterior Bridge

3 x 6

E

Farmers Carry

6 x 30

Thursday
Week 1 Day 5

A

Walking Through a Hip Warm up for Squats

1 x 1

B

Back Squat

3 x 8

C1

Landmine Lateral Squat

3 x 8

C2

Landmine Kneeling Press

3 x 8

D1

Seated Dumbbell Shoulder Press

3 x 12

D2

Goblet Squat

3 x 8

E1

Soleus Raise

3 x 8

E2

Dead Hang

3 x MAX

F

Bike

6 x 20 @ 40

Friday
Week 1 Day 6

A1

Feet Rock

2 x 15

A2

Shin Box Rotation

2 x 10

B1

Adductor Rock to Hip Walk Out

2 x 10

B2

Cat Camel

2 x 8

C

Hamstring to Ankle Rock

2 x 8

D

Walking Lunge with T-Spine Rotation

2 x 8

E1

Birddog

2 x 8

E2

Push-up to Pike

2 x 8

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STOP WAITING

Start training today!

Get Jacked Athlete Program
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Jacked Athlete Program