Back To Basics Mk1: Training by Meg Seehagen in TrainHeroic

Iron Legion Strength Co.

Powerlifting, Strength & Conditioning
Coach
Meg Seehagen

18 Weeks

Block 1 prep

Block 2 + 3 strength

Block 4 peak

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Simplicity
We've done the calculating for you, so that you can show up to the gym and just LIFT
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Strength First
We all know getting STRONG is important. This program places an emphasis on strength while providing a well rounded program that will bring you back after some time off, or if you're getting started for the first time.
Features
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Programming 3 days per week
3 days of heavy lifting will get you where you want to go, with out burning out. 3 more days of conditioning and core to round things out!
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Delivered through TrainHeroic
Our team has done the hard work for you, and when combined with the TH app we will get you back on the barbell and headed where you want to go!
Equipment
Recommended
Standard strength equipment - barbells // dumbbells // cable tower/ pulldown machine // resistance bands.Conditioning equipment optional - med balls // ropes // airdyne // treadmill // etc.
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Sample Week
Week 1 of 18-week program
Monday
Squat 1A

A1

World's Greatest 2

3 x 5

A2

Air Squat

3 x 20

B1

Back Squat

5 x 5 @ 50, 60, 70, 75, 80 %

B2

Dead Bug

3 x 10

B3

Glute Bridge

3 x 20

C

Walking Lunges

3 x 8

D1

Elevated Hamstring Bridge

3 x 10

D2

DB Romanian Deadlift

3 x 10

Tuesday
Conditioning

A

Flexibility/Mobility Routine

Conditioning

B

Conditioning

Choose your poison and go to town. Do 10-60 minutes of conditioning work. Examples: easy walk, hard walk, hiking/ trail walk, jog/ run/ hill sprints/ trail run, bike ride, stationary bike, treadmill, rower, battle ropes/ other light conditioning tools. Get creative and get to work, just don't wreck yourself for tomorrow's workout.

Wednesday
Bench 1A

A1

Dowel Pass-Throughs

3 x 5

A2

Band Pull-Apart

3 x 20

B1

Bench Press

5 x 5 @ 50, 60, 70, 75, 80 %

B2

Band Lat Extension

3 x 15

B3

Face Pull

3 x 20

C

Shoulder Press

12, 10, 8, 6

D

1-Arm DB Row

5 x 8

E

DB Tricep Extension

3 x 10

Thursday
Core

A

Flexibility/Mobility Routine

Conditioning

B

Abs 1

5 rounds :30 seconds on / :30 seconds rest 1) jack knife sit-up 2) plank 3) ankle biters 4) flutter kicks 5) downward dog toe touch

Friday
Deadlift 1A

A1

Gorilla Stretch

3 x 5

A2

Glute Bridge

3 x 20

B1

Deadlift

5 x 5 @ 50, 60, 70, 75, 80 %

B2

90/90 Hamstring Bridge ISO

3 x 0:20

B3

Plank

3 x 30

C

Rack Pull

5 x 3

D

Lat Pulldown

4 x 12

E

Standing Band Crunch

25, 20, 15

Saturday
Conditioning

A

Flexibility/Mobility Routine

Conditioning

B

Conditioning

Choose your poison and go to town. Do 10-60 minutes of conditioning work. Examples: easy walk, hard walk, hiking/ trail walk, jog/ run/ hill sprints/ trail run, bike ride, stationary bike, treadmill, rower, battle ropes/ other light conditioning tools. Get creative and get to work, just don't wreck yourself for tomorrow's workout.

Back To Basics Mk1