Strong & Fit - 6 Week Training Programme
The Heavy Hitter's Academy
Functional Fitness, Strength & ConditioningThe Strong & Fit Training Program:
My goal when developing the Strong & Fit Program was to create something that would help people develop a solid foundation of both strength and endurance in a fresh and exciting way while still sticking to what I believe are the fundamentals of what garners the best results.
The Program is a 6 week training program developed by Lewis Howe (that's me). I am a former semi-professional rugby player and regular MMA fighter and endurance competitor. I've been coaching for years, and have travelled the world learning from various other coaches and training philosophies, trying to develop my coaching ability and create my own pillars of what I believe is the most effective way to train.
In the program, you will develop:
- A strong base of Strength
- An engine built for Endurance
- A developed range of Mobility
The 6 week program consists of 6 training sessions week; 3 strength sessions and 3 conditioning sessions to help you build a solid foundation of strength and endurance utilizing my own favourite exercises and techniques. There's no pressure to do every single session that each week has set, do whatever your routine allows.
A
Rowing
1 x 1000 @ 6
B1
Med Ball Wall Throw
2 x 4 @ 19.84 kg
B2
Pogo Jump
2 x 10
C
Barbell Bench Press Flat
12, 6, 6, 6 @ 6, 7, 8, 8
D
Barbell Bent Over Row
12, 6, 6, 6 @ 6, 7, 8, 8
E
Leg Press 1
12, 6, 6, 6 @ 6, 7, 8, 8
F
DB Farmer's Carry
2 x 50
G1
Incline Cable Fly
3 x 10 @ 7
G2
Incline bicep curl
3 x 10 @ 7
A
Running
1 x 5:00 @ 6
B
Running
1 x 45:00 @ 6
A
Airdyne
1 x 5:00 @ 6
B1
A-SKIPS!
2 x 50
B2
Incline Plyo Push-Ups
2 x 6
C
Barbell Back Squats
12, 6, 6, 6 @ 6, 7, 8, 8
D
Kneeling Chin ups
4 x 6
E
Seated Military Press
12, 6, 6, 6 @ 6, 7, 8, 8
F
DB Walking Lunges
2 x 50 @ 7
G
Close Grip Lat Pulldowns
3 x 10 @ 7
H
Kneeling Woodchops
3 x 15
A
Rowing
1 x 1000 @ 6
B
Airdyne
4 x 30 @ 10
C
Rest
1 x 5:00
D
Rowing
4 x 30 @ 10
E
Rest
1 x 5:00
F
SkiErg
4 x 30 @ 10
A1
SkiErg
2 x 250
A2
Rowing
2 x 250
B
Barbell Squat Jump
3 x 4
C
Romanian Deadlift
12, 6, 6, 6 @ 6, 7, 8, 8
D1
30 Degree Incline DB Bench Press
3 x 10 @ 6, 7, 8
D2
Single Arm DB Row
3 x 10 @ 7, 8, 8
E
Sled Push
2 x 50
F1
Tricep Rope Pulldowns
3 x 12 @ 7
F2
Split Stance Overhead Tricep Extension
3 x 8 @ 8
G
Hanging leg raises
3 x 10
A
Airdyne
1 x 5:00 @ 6
B1
Floor Press
5 x 10 @ 1:00
B2
Inverted Row
5 x 10 @ 1:00
B3
Devil Press
5 x 8 @ 1:00
B4
Rowing
5 x 10 @ 1:00
C
Wall Balls
1 x 50 @ 13.23 kg
A
Rest
Lewis Howe
I am a former semi-professional rugby player and regular MMA fighter and endurance competitor. I've been coaching for 6+ years, and have travelled the world learning from some of the most successful coaches & athletes and their training philosophies I'm just a bloke who wants to be an above average athlete with a passion to help others do the same. If you want to achieve something I'm here for it
Grab your programme for as little as 80p/per day
Get Strong & Fit - 6 Week Training Programme
Marcus
Casual rugby player | Busy worklife
Verified Athlete"" Mate I've never been this strong and fit in my life""
Frankie
Business Owner | No prior training exp
Verified Athlete""I'm happier and healthier with the physique to show""
Cameron
12 Hour work shifts | Amateur boxer
Verified Athlete""I would've stayed out of shape if it wasn't for the programme, you can only go off what you know""
Jacob
Nightshift Worker | Wanted a change
Verified Athlete""I love it, I see new changes every week""