JP Team (Shredded and Toned)

Jones Performance

Coach

Redford Jones

The 6-12-25 method, popularized by strength coach named Charles Poliquin, is a training protocol designed to increase muscle hypertrophy and strength. It involves three different sets of repetitions for an exercise:

6 reps: Start with a heavy weight that you can lift for 6 repetitions. This challenges your strength and recruits a significant number of muscle fibers.
12 reps: Immediately after the 6 reps, reduce the weight (typically around 50-60% of the 6-rep weight) and perform 12 more repetitions. This targets a different type of muscle fiber and promotes muscle endurance.
25 reps: Finally, reduce the weight again (usually around 30-40% of the 6-rep weight) and perform 25 reps. This set targets muscular endurance and stimulates further muscle growth.

The idea behind this method is to fatigue different muscle fibers at varying levels of intensity, which can lead to greater muscle development and overall strength improvements. It's important to use proper form and have a spotter when lifting heavy weights to ensure safety.

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Features

Access to your coaches

Coaches provide the feedback you need to grow. You also have 24/7 messaging access.

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

You will have detailed cuing and instruction for each movement.

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

Squat Rack // Barbell // DBs or KBs // Bench // Bands // Medball

Sample Week

Week 1 of 8-week program

Sunday

2023-03-06

Hip Flexor Reach to Hamstring Reach

3 x 10

Bird Dog - Band

2 x 20

Banded Glute Bridge - Band

3 x 15

Goblet Squat - Kettlebell

3 x 5

Pogo Circles

3 x 6

Rocker Jumps

5 x 4

RDL - Barbell

4 x 8 @ 7

Front Squat - Barbell

3 x 6 @ 7

Stationary Lunge - Dumbbells

3 x 12 @ 7

TKE - Band

3 x 25

Tall Plank Drag Through - Weights

3 x 20

90 / 90 Supine breath

1 x 3:00

Monday

2023-03-07

High to Low Bent Over Lat Stretch - Band

1 x 1:00

Foam Roll Tspine

1 x 1:00

Wall Slides

3 x 10

Ws - Band

3 x 15

Side Plank Chest Fly to Press - Band

3 x 20

Contract Explosive Floor Press - Medball

5 x 3

Pull Up

3 x 6

Bench Press - Dumbbell

3 x 6 @ 7

Rollback Triceps - Dumbbells

3 x 12 @ 7

Tricep Push Down - Band

3 x 25

Face Pull - Cable

3 x 15

Tuesday

2023-03-08

Cardio Choice

1 x 20:00

Prep

Back and Hip Mobility 1

5 reps each side : Childs pose to WGS Bulgarian T spine Opener 90s to reach Bulgarian Lat opener

90 / 90 Supine breath

1 x 3:00

Wednesday

2023-03-09

Hip Flexor Reach to Hamstring Reach

1 x 1:00

Dead Bug - Dumbbells

3 x 10

Banded Glute Bridge - Band

2 x 15

RDL - Dumbbell

3 x 5

Depth Jump to Natural Rebound - Plyo Box

3 x 5

L bounds

4 x 6

Banded Speed Squat - Barbell, Band

5 x 5 @ 4

Nordic Hamstring Curl - Body weight

3 x 6 @ 5

RDL - Landmine

3 x 12 @ 5

Leg Curl - Band

3 x 25

Farmer Carry March With Band - KB or DB Band

4 x 0:30

90 / 90 Supine breath

1 x 3:00

Thursday

2023-03-10

High to Low Bent Over Lat Stretch - Band

1 x 1:00

Scap Push Up Rocks

2 x 10

Chest Up and Over

2 x 10

Face Pull - Band

2 x 10

TRX Row - TRX

3 x 5

Plyo Pushup - Box

3 x 5

Landmine Posterior Lunge to Overhead Press - Landmine

5 x 6

Lat Pulldown - Machine

3 x 6 @ 5

Chest Supported Row - Dumbbell

3 x 12 @ 5

Row to Field Goal to Y

3 x 25 @ 5

1/2 Turkish Get Up - KB

3 x 10

Friday

2023-03-11

Cardio Choice

1 x 30:00

Coach

More from Jones Performance

Redford Jones

I am a Pain Free Performance Specialist that uses the idea of training like an athlete whether you're someone that still plays sports/pick up games or just wants to be in shape and look good feel good. I received my bachelors in Exercise and Sport Science in 2017 from the University of Tulsa. I have now coached hundreds of clients ranging from the most elite athletes to the weekend warrior.

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Programming that is backed by science. These methods of training will give you high quality training which leads to high quality results.

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The Proof

Conner Floyd

Cast of The Young and the Restless

Verified Athlete

"JP Team is an amazing program ran by an even better coach. What you're getting is top of the line coaching and assistance throughout a top of the line workout. You're 100%going to walk out of every workout feeling so much stronger."

James Mcbride

Former Military

Verified Athlete

"Redford’s program has me as strong and flexible as I was in my 20’s despite multiple significant surgeries, permanent mobility impairment, and middle age when most people quit trying. The results speak for his professionalism."