ISC - Modified 5x5: Training by ISC Gym in TrainHeroic

Ipswich Strength & Conditoning

General Fitness, Strength & Conditioning, Bodybuilding
Coach
ISC Gym

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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IMPROVE STRENGTH
This programme can really help build a great foundation for overall strength trianing. Improve the numbers of your main compound lifts while a wide variety of accessory exercises can ensure you are consistently and effecively making long-lasting gains.
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INCREASE YOUR LIFTS
Staying consistent with this programme can see a signicant imrpovement in your overall numbers. The programme consists of all the fundamental movements used in S&C. Squats, deadlifts, bench press, shoulder press, row, pull ups and lunges are all included. Slow and steady increments in weights over the course of the programme with help you see great results!
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ONLINE S&C
All ISC Gym's programmes are delivered via the TrainHeroic app. Every session, exercise and coaching point is provided by the ISC Coaches, who are always on hand to review, give feedback and help you progress. Exercise demonstrations and coaching is on hand, wherever your are training.
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 3 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Sunday
Modified 5x5: Week 1 - Session 1

Prep

A

ISC Mobility Circuit 2

Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10

B

Back Squat (ISC)

5 x 5 @ 80 %

C

Bench Press (ISC)

5 x 5 @ 80 %

D1

GHD Nordic Hamstring Curl (ISC)

3 x 6

D2

Single Arm DB Bent Over Row (ISC)

3 x 10

D3

Bear Crawl (ISC)

3 x 30

D4

Plank (ISC)

3 x 0:45

Tuesday
Modified 5x5: Week 1 - Session 2

Prep

A

Deadlift Warm Up

1. Rowing x1min 2. Seated barbell Adductor stretch x1min 3. Glute Bridge Walkout x6 4. Banded Hip Hinge x10 5. Banded Squat x10 6. GHD x25 reps 7. Banded Reverse Fly x12 8. KB Swings x10 9. Rowing x1min

B

Deadlift (ISC)

5 x 5 @ 80 %

C

Barbell Bent Over Row (ISC)

5 x 5 @ 80 %

D1

Goblet Squat (ISC)

3 x 10

D2

Press Up (ISC)

3 x 15

D3

Pallof Hold (ISC)

3 x 0:30

D4

Barbell Rollout (ISC)

3 x 10

Thursday
Modified 5x5: Week 1 - Session 3

Prep

A

Upper Body Warm Up

1. Skipping x1min 2. Scorpion w/ arm raise x8ES 3. Spiderman w/reach x8ES 4. Cat cow x8 5. Hamstring Walkout to Press Up x8 6. Banded Row x15 7. Lying Explosive Med Ball Presses x8 8. Skipping x1min

B

Barbell Shoulder Press (ISC)

5 x 5 @ 80 %

C

Pull Up (ISC)

5 x 5 @ 80 %

D1

DB Walking Lunges (ISC)

3 x 10

D2

Incline DB Bench Press

3 x 10

D3

Copenhagen Side Plank (ISC)

3 x 30

D4

DB or KB Farmers Carry (ISC)

3 x 2:00

ISC - Modified 5x5