Coach Fabi

Martial Arts, Boxing, Wrestling, Jiu Jitsu
Coach
Fabian Hitz

Features
1 sessions per week
Must use App app to view and log training
Program Training
$39
Get FORCE - Phase 1
Features
feature-icon
Programming 3 days per week
3 Strength & Conditioning sessions per week.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
The program is delivered throug the TrainHeroic App. Great to keep track of your progress.
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Conditioning

A

Dynamic Warm up sequence

Purpose: This full-body dynamic warm-up is designed to: -Increase core temperature -Activate key muscle groups -Improve joint mobility = Prepare the body for training. Instructions: -Perform each movement for 10 repetitions. -Complete 2 total rounds of the entire sequence. -Focus on controlled, active movement and full range of motion.

B

pogo hops

3 x 20

C

Explosive Trap Bar DL

3 x 3

D

Back Squat

4 x 6

E1

Barbell Romanian Deadlift

3 x 15

E2

Dumbell Bench Press

3 x 15

E3

single arm dumbell row

3 x 15

F

Reverse Crunch Incline Bench

3 x 10

G1

Neck bridge (flexion)

2 x 20

G2

Bench neck bridge

2 x 20

H

Air Dyne intervals

1 x 6:00

Tuesday
Week 1 Day 3

A

Line hops front-back

3 x 20

B

Lateral line hops

3 x 20

C

Box Squat (Explosive)

3 x 3

D

Dead lift Trap Bar

4 x 6

E

Dumbell Lunges

3 x 15

F1

Bench Press (Barbell)

3 x 15

F2

Inverted Rows

G

Ab rollout

2 x 10

H1

Neck bridge (flexion)

2 x 20

H2

Bench neck bridge

2 x 20

Circuit

I

3 Rounds of: Kettlebell Swings - 20sec (MAX EFFORT) Med Ball Slams - 20sec (MAX EFFORT) REST: - 40sec

Thursday
Week 1 Day 5

A

Skater Bounds

3 x 10

B1

Countermovement Vertical Jump

3 x 3

B2

Slams med ball

3 x 3

C

Zercher Squats

4 x 6

D1

Barbell bent over rows

3 x 15

D2

Overhead Press (Barbell)

3 x 15

E1

Landmine Rotation

3 x 15

E2

Calf raises

3 x 15

F1

Hammer Curls

2 x 15

F2

Dumbell Rolling triceps extension

2 x 15

F3

DB Shrugs

2 x 15

G1

Neck bridge (flexion)

2 x 20

G2

Bench neck bridge

2 x 20

H

Farmers Walk

3 x 1:00

Coach
More from Coach Fabi
coach-avatar Fabian Hitz

FAQs
How many days per week?
You get 3 S&C Sessions per week.
What if I am able to do only 2 sessions per week?
Pick 2 out of the 3 sessions each week and stick to them through the whole program - if you got more time available you can add the third session on top. You will make great progress even with 2x / Week
How long do the sessions take?
Once you are familiar with the exercises it should not take you longer than 60-75min
Who is the program for?
The program is for EVERY athlete that wants to work on there athletic abilities and get stronger, more powerful and resilient.
What is different to the other phases of the program?
Phase 1 aims to increase your work capacity, gets you comfortable in doing the movements and introduces you to explosive power. The volume in phase 1 is higher - in the next phases the volume drops but the intensity increases.
I don´t have an Assault bike or Rowing machine can I still do it?
Absolutely! The conditioning finisher at the end of the workout can be done with any modality available for you such as skipping rope, sprinting, etc. You can also use sport specific movements instead (drills, heavy bag work etc.).

More from Coach Fabi

teams
programs
FORCE - Phase 1
Join Today!