Keenan Training

General Fitness, Strength & Conditioning, Functional Fitness
Coach
Connor Keenan

Weeks 1-4 will consist of developing the tissue tolerance and robustness to handle the higher intensities seen in the weeks following. In this first block you will see a slightly greater volume and each session will end with accessory robustness exercises and conditioning. All sessions in this block should RIR 3-5 at the most.

Weeks 5-8, This block will be about expressing high amounts of force through our use of main compound movements and pushing our conditioning as well. Weeks 1-4 build the base now its time to push the ceiling. This block is less accessory/fluff and is mainly focused on intensity. All sessions in this block should RIR 1-3 at the most.

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Elite Level Coaching
Get access to coaching experience at the collegiate, tactical, and private levels. Methods that have helped both healthy and injured athletes and operators across multiple sports/arenas improve their performance.
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Train Efficiently
With any training program, the goal should always be to train optimally. This means that we are always looking to do the correct amount of work in order to produce the stimulus necessary to make progress, but without doing so much that we risk stagnation or injury.
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Enjoy The Journey
Not Every Day Will Be A Home Run. Get used to it. We all have busy lives, kids, jobs, and stress. Training is about the process, not the outcome. If you’re always caught up looking for progress, upward movement, or a new belt color, you’ll be missing the most important lessons that are right there in front of you. You’ll get there, and there’s one simple thing you need to do it—consistency.
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Proven Methods
A productive program is one that is designed with the athlete’s best interest in mind. The program is designed to include the latest research, personal trials, team experiences, and common sense. My goal is to help the athletes achieve their optimal strength and conditioning potential.
Features
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Programming 5 days per week
Two 4-Week Training Blocks. Daily prep, strength, and conditioning training to keep you on your journey.
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Movement Demos
You'll get access to movement demos so you're never playing guessing games.
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Detailed, expert instruction
Key points of emphasis on every exercise to take out the guessing.
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Delivered through TrainHeroic
I've partnered with the best in training tech so that you get a world-class online training experience.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Steady State 1

1 x 10:00

Prep

B

Warm Up A

10 Reps total or 5 Reps per side: Should be performed at a quick pace Big Arm Circles Forward/Backward Arm Swings Palms Up/Palms Down Cross Body Arm Swings Squats Cook Squats Narrow RDL's Wide RDL's Lateral Squat Worlds Greatest Yoga Push Up Snap Push Up Shoulder Taps Table Top Reaches Cat Cow Double Leg Glute Bridge Single Leg Glute Bridge Glute Bridge Hamstring Walkouts

C

Front Squat

4 x 6

D

Zercher Goodmorning

4 x 6

E1

Bent Over Row

4 x 8

E2

Low Incline DB NG Bench Press

4 x 8

E3

Forearm Plank

4 x 00:30

F

Extensive Tempo Intervals

1 x 10 @ 15

Monday
Week 1 Day 2

A

Steady State 1

1 x 30:00

Tuesday
Week 1 Day 3

A

Steady State 1

1 x 10:00

Prep

B

Barbell Warm Up A

All with an empty bar, do not put the bar down until all 5 exercise are complete. 3 Sets through x 5 Reps each, rest 60-90 seconds between sets (can do some other specific mobility in between sets for areas you feel are tight on a given day) RDL High Pull Front Squat Overhead Press Bent Over

C

Bench Press

4 x 6

D

NG Chin Ups

4 x 6

E1

DB Rear Foot Elevated Split Squat

4 x 8

E2

Seated Hamstring Curls

4 x 8

E3

Landmine Bar Twist

4 x 8

Wednesday
Week 1 Day 4

A

Steady State 1

1 x 30:00

Thursday
Week 1 Day 5

A

Steady State 1

1 x 10:00

Prep

B

Warm Up A

10 Reps total or 5 Reps per side: Big Arm Circles Forward/Backward Arm Swings Palms Up/Palms Down Cross Body Arm Swings Squats Cook Squats Narrow RDL's Wide RDL's Lateral Squat Worlds Greatest Yoga Push Up Snap Push Up Shoulder Taps Table Top Reaches Cat Cow Double Leg Glute Bridge Single Leg Glute Bridge Glute Bridge Hamstring Walkouts

C

BB RDL

4 x 6

D

Front Rack BB Split Squat

4 x 6

E1

Chest-Supported DB Row

4 x 8

E2

Overhead Press

4 x 8

E3

DB Farmer Hold

4 x 00:30

F

Extensive Tempo Intervals

1 x 10 @ 15

Deliberately Balanced