Functional Strength and Conditioning Program

Mission: Explore

Coach
Vernon Griffith, CSCS*D

This is a 6 WEEK PROGRAM built for the individual that wants a SOLID Strength and Conditioning Program but also wants to include Mobility and Functional Movements to be able to express that movement pain free.

MOST Strength Programs cover the bricks and so does this program but there is also a big emphasis on the mortar. Those smaller movements that help hold those BIG BRICKS together forever!

Five Training days are programmed throughout the Six Week Program and you have access to the program FOR AN ENTIRE YEAR, to repeat or pause as much as you need to after your purchase.

CHECK OUT THE SAMPLE WEEK AT THE BOTTOM FOR AN IDEA OF WHAT A WEEK LOOKS LIKE!

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ALL your Traditional Strength Training
Strength is NEVER a weakness and to elicit adaptations we have to have enough of a stimulus to do so Strength Training will be a key emphasis throughout the six weeks!
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Mobility and Functional Movements
Get out of pain and move without pain filling the void of most programs with structured mobility and functional movements built in during the week throughout the program!
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Conditioning...that Dirty C Word
Yes there should be acknowledgment towards the aerobic system and its importance on not just performance but health and three days during the week there will be programmed capacity bouts to finish the training session.
Features
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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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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 // TRX or Rings or Something Similar
Recommended
Bands
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Roll Down the Middle Reach

1 x 8

A2

Shin Box Rotation

1 x 8

A3

Glute Mobilization

1 x 8

B

Breaking Down the Deadlift

3 x 8

C1

Focused Lat Pull Up

3 x 3

C2

Lat Sweep

3 x 12

D

Traditional Dumbbell Row

3 x 12

E1

TRX Row

3 x 12

E2

Two Leg Posterior Bridge

3 x 2 @ 15

F

Double Supinated Dumbbell Bicep Curl

3 x 12

Monday
Week 1 Day 2

A1

Plank

1 x 5

A2

Push-up to Pike

1 x 8

A3

Neck Rotations

1 x 4

B1

Landmine Standing Press

3 x 8

B2

Close Chain Straight Arm Shoulder Rotations

3 x 8

C1

Close Grip Barbell Bench Press

3 x 12

C2

Push up

3 x 12

D1

Tricep Press Downs

3 x 12

D2

Dumbbell Lateral Raises

3 x 12

E

Moderate Tempo Work

1 x 15:00

Tuesday
Week 1 Day 3

A1

Shin Box Rotation

1 x 8

A2

Glute Mobilization

1 x 8

A3

Figure 4 Dab

1 x 8

B

Breaking Down the Squat

3 x 10

C

Dumbbell Split Squat

3 x 8

D1

Step Downs/Load Downs

3 x 8

D2

Dumbbell Lateral Squat Drop In

3 x 8

E1

Goblet Squat

3 x 12

E2

ISO Squat Hold

3 x 20

F

Soleus Raise

2 x 8

Wednesday
Week 1 Day 4

A1

Adductor Rock to Hip Walk Out

1 x 8

A2

Lateral Squat with T-Spine Flow

1 x 6

A3

Rotating Split Squat

1 x 8

B1

Kettlebell Swing

3 x 8

B2

Lateral Medicine Ball No Throw Fake

3 x 8

C1

Birddog Dumbbell Row

3 x 8

C2

Suitcase Carry

3 x 30

D1

Double Dumbbell Swing

3 x 8

D2

Kneeling Dumbbell Diagonal Chop

3 x 8

D3

Double Hammer Dumbbell Curl

3 x 12

E

Low End Capacity Work

1 x 20:00

Thursday

A1

Neck Rotations

2 x 3

A2

4 Way Shoulders

2 x 2

A3

Shoulder Angels

2 x 6

B

Barbell Bench Press

3 x 10

C1

Incline Dumbbell Chest Press

3 x 10

C2

Push-up to Pike

3 x 8

D1

Push up

3 x MAX

D2

Tricep on Wall

3 x 10

E1

V-Ups

3 x 10

E2

Kneeling Chest Fly

3 x 10

F

Bike

8 x 10 @ 50

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STOP WAITING

START TRAINING TODAY!

Get Functional Strength and Conditioning Program
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Functional Strength and Conditioning Program