New

Dynamic Strength Program

Performance Explored

Coach
Vernon Griffith, CSCS*D

THIS IS A SIX WEEK PROGRAM WITH FOUR TRAINING DAYS A WEEK CONSISTING OF (THREE Power, Strength and Mobility) and (ONE only Mobility) SESSIONS.

Focus on the Dynamic Strength Program is attacking each training session of the week from a full body standpoint exploring different loading strategies with different movement patterns progressively over the six week period. This program was built for the individual looking to put on functional size and be challenged with movements they may have not experienced in other programs.

*Aerobic work is not included in this program but with there only being 3-4 sessions a week this is perfect for someone that also participates in mixed martial arts, bikes, runs on their own or is capable of including those aerobic bouts on your own in between sessions.

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LOADING MOBILITY
Mobility training is Strength Training. Learn new ways to load Range of Motion and create durable joints and resilient tissues to apply to not only the weight room but life!
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UNIQUE LOADING PATTERNS
Explore and have your mind open to different loading strategies that will not only keep the sessions fresh and exciting but challenging in ways that you have not experienced connecting the dots between the traditional push, pull, hinge, squat, carry programming.
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DYNAMIC AND EXPLOSIVE
Power and plyometrics are necessary in most programs and often overlooked. From mobility to strength to power we build and progress all of those qualities throughout this program!
Features
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Programming 4 days per week
THREE days of power and strength and ONE day of mobility and movement programming per week
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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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell and Plates, Kettlebells, Dumbbells, Trap Bar, Medicine B
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Shin Box Rotation

2 x 8

A2

Facing Wall Hip Circle Rotations

2 x 6

B

Kneeling Cable Sweeping Rotation

2 x 8

C

Kettlebell Swing

3 x 8

D

Trap Bar Deadlift

3 x 6

E1

Cable Vertical Pull Down

3 x 10

E2

Facing Wall Hip Airplane

3 x 6

F

Supported Upright Single Arm Row

3 x 8

G1

Lat Sweep

3 x 8

G2

Grip Plate Walk

3 x 20

Tuesday
Week 1 Day 3

A1

Off Set Cat Camel

2 x 6

A2

Push-up to Pike

2 x 8

B1

Extensive Pogos

2 x 30

B2

Medicine Ball Slams

2 x 8

C

Banded Chest Primer

2 x 10

D

Barbell Bench Press

3 x 8

E

Dumbbell Split Squat

3 x 8

F

Landmine Rotations

3 x 8

G1

Banded March with Goblet Squat

3 x 12

G2

Tricep on Wall

3 x 12

Thursday
Week 1 Day 5

A1

Shin Box Rotation

2 x 8

A2

Glute Mobilization

2 x 8

A3

Figure 4 Flow

2 x 8

B1

Banded Standing Hip Flexion ISO

2 x 2 @ 10

B2

Hamstring Bridge with Pullover

2 x 8

C

Back Squat

3 x 8

D1

Dumbbell RDL

3 x 8

D2

TRX Row

3 x 12

E1

Landmine Rotations

3 x 8

E2

Stationary Suitcase Carry

3 x 8

Friday
Mobility and Movement

A

Full Mobility Session from the NEW Mobility Explored Program

1 x 1

B1

Roll Down the Middle Reach

2 x 6

B2

Adductor Rock to Hip Walk Out

2 x 8

C1

Cat Camel

2 x 6

C2

Kneeling T-Spine Rotations on the Wall

2 x 8

D1

Roll Down the Middle Reach

2 x 8

D2

Loaded Straddle

2 x 8

E1

Shin Box Reach and Row

3 x 8

E2

Deadbug Banded Upper Body

3 x 8

Dynamic Strength Program