Sacred Strength

Sacred Strength Performance

Strength & Conditioning, Bodybuilding, General Fitness, Power Sports , Miscellaneous, Functional Fitness
Coach
Chuck Hollwedel

Looking to improve body composition and gain lean muscle mass? Want a program that will get results? Confused on what to do in the gym? Tired of doing the same workouts over and over again?

In todays world there are millions of programs online, but not many that work. There's a lot of fluff with inefficient methods and unsound principles.

You need a program that is efficient and will actually get you the results you've been wanting.

Drawing upon more than a decade of diverse training expertise, Coach Chuck Hollwedel has worked with athletes at the D1 and professional levels, as well as CEOs, business professionals, and individuals from various backgrounds. Now he has channeled his wealth of knowledge and experience into this program to guide and empower you in achieving the results you want.

Take the guess work out of your training. Let Coach Chuck help you empower your potential through proven methods that deliver results

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Flexibility for your goals & lifetstyle
This program has 3 set strength training days with 2 conditioning sessions. The conditioning sessions can be done on their own or after a strength session to better fit your schedule. There is also an optional 4th day that can be an upper body, lower body or conditioning session depending on what your goals are.
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Easy To Follow Programming
This easy to follow program takes the guess work out of your warm up, strength and conditioning. No more thinking about what to do in the gym. simply follow the sessions as outlined and watch your results flood in.
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 4 days per week
Daily warm up, mobility, strength and conditioning that is flexible to fit with your lifestyle.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
Conventional gym
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Assault Bike or Elliptical

1 x 3:00

A2

WORLD'S GREATEST STRETCH

1 x 5

A3

Pass-Through

1 x 10

A4

A-Frame Heel Tap

1 x 5

A5

Kneeling Hip Flexor/Quad Stretch

1 x 0:20

A6

Ankle Rock

1 x 10

B1

Back Squat

4 x 6

B2

Chest-Supported DB Row

4 x 8

C1

DB Bench Press

5 x 8

C2

Prone Machine Hamstring Curl

3 x 12

D1

Lat Pulldown

4 x 8

D2

Weighted Contralateral Toe Touch

3 x 10

E1

Hammer Curl

12, 10, 8, 10, 12

E2

Tricep Rope Pulldowns

4 x 15

Monday
Week 1 Day 2

A

12 -48 Interval

10 x 12

Tuesday
Week 1 Day 3

A1

Hamstring Floss

1 x 10

A2

Knee Hug

1 x 10

A3

90/90 Rotations

1 x 5

A4

T-Spine Reach

1 x 10

A5

Air Squat

1 x 10

A6

Shoulder Taps

1 x 10

B1

RDL

4 x 6

B2

Face Pull

3 x 15

C1

DB Split Squat

3 x 8

C2

DB Overhead Press

10, 8, 8, 6

D1

Leg Extension

3 x 8

D2

DB Lateral Raise

3 x 12

E1

Pull-Up

3 x 6

E2

Calf Raise

3 x 12

Wednesday
Week 1 Day 4

A

Conditioning Tempo's

1 x 14

Thursday
Week 1 Day 5

A1

Assault Bike or Elliptical

1 x 3:00

A2

Agile 8

B1

Hack Squat

12, 10, 10, 8

B2

Leg Press

12, 10, 10, 8

C

Bench Press

5 x 5

D1

Incline DB Bench Press

4 x 12

D2

Back Extension

4 x 10

E1

Bent Over Row

4 x 8

E2

DB Floor Press

3 x 15

F1

Skull Crushers

3 x 8

F2

Side Plank

3 x 0:30

F3

EZ Bar Curl

3 x 6

Friday
Week 1 Day 6

A

Deadlift

5, 5, 5, 3, 3

B

Hip Thrust

3 x 8

C

DB Step Up

3 x 6

D

Calf Raise

3 x 15

E1

V-Ups

3 x 10

E2

Front Plank on Elbows

3 x 1:00

Friday
Week 1 Day 6

A1

Dip

3 x MAX

A2

DB Pullover

3 x 12

B1

Close Grip Push-Up

4 x 8

B2

1-Arm DB Row

4 x 8

C1

Tricep Rope Pulldowns

3 x 30

C2

Cable Bicep Curl

3 x 20

Friday
Week 1 Day 6

A

Steady State Cardio

1 x 20:00

Coach
coach-avatar Chuck Hollwedel

Chuck Hollwedel is an assistant sport performance coach at the University of Kansas. With over a decade of experience, he has helped athletes with various sports and individuals of all fitness levels accomplish their goals.

Sacred Strength