Ageless Strength

Powerlifting
Coach
James Krause

This is a 12 week program focusing on build strength, muscle, & building up to a PR for Squat, Bench, & Deadlift at the end of the program. This program uses proven strength training methods that will get you the results you have been looking for, not only will you build muscle, but also burn fat & Get Stronger Than Ever!

There are 3 Blocks in this program:

Block 1 Muscle Building

Block 2 Strength 

Block 3 Peak 

You will be lifting 3x a week 

Track your progress and see how strong you are getting each week 

Each exercise will have an instructional video to guide you through each movement with confidence!

This is a program for any level !! 

Features
3 sessions per week
Must use App app to view and log training
Program Training
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 3 days per week
Daily strength, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Full Gym Required BarbellKettlebells or Dumbbells Resistance BandsBenchStability Ball/ Med Ball 
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
W1D1 Pull Day 

Prep

A

Primer Circuit

Complete 2 rounds 1a. RKC Plank (Max tension) x20 sec 1b Banded Monster Walk (forward & backward) x10 ea direction 1c Band Pulldown Pull Apart x20 1d Broad Jump x4

B1

Snatch Grip RDL

4 x 8

B2

Bench Supported Row

4 x 12

C1

DB Goblet Step up

3 x 12

C2

Band Speed Curls

3 x MAX

C3

Banded FacePulls

3 x MAX

Tuesday
W1D2 Push Day

Primer Circuit

A

Complete 2 rounds Stability Ball Hamstring Curls x12-15 Goblet Squat Mobilization x20-30 sec Suitcase Carry x30 sec ea side Scap Push Up to DownDog x8-10

B1

Bulgarian Split Squat (MM2.0)

4 x 8

B2

Landmine Press

4 x 12

C1

Heel Elevated Goblet Squat

3 x 20

C2

Push Ups

3 x MAX

C3

Lateral Delt Raise

3 x MAX

Thursday
W1D3 Accessory 

Primer Circuit

A

Complete Circuit x2 1/2 Kneeling Band Row x 12 ea Single Leg Bridge (1.3.1) 10 ea Box Jump x5 DB/KB Windmill x8

B1

DB/BB Floor Press

4 x 8

B2

BB Hip Thrust

4 x 12

C1

KB Swings

4 x 20

C2

Band Triceps Push Down

4 x MAX

C3

Core Row/Renegade Row

4 x 20

Coach
coach-avatar James Krause

Movement & Muscle 2.0