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Individual Remote Coaching #1

Progressive Training Concepts

Functional Fitness, Functional Training, Strength & Conditioning, Olympic Lifting, Gymnastics
Coaches
Tim Leibiger CCFT Level 3 and Caio Marques Mendes

This is more than a remote coaching program, it is a service!

We deliver what you need to move forward like:

Optimizing your Training program

Optimizing your Nutrition & Micronutrients

Optimizing your Sleep & Recovery

etc.

We make athletes more athletic and provide them with the support they need to achieve their goals.

Regular communication and continuous improvement will lead you to reach your goals. Motivation does not come from doing, motivation comes from emotional security.

Follow a well-structured program with targeted progressions that builds on your weaknesses and develops your skills. So let's get to work, and together we will unleash your full potential, because we have studied a lot for this.

This is a subscription for one week!

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Highest Level of Individualization
Tell us your goals, and we'll help you define the important points. Then it's our job to deliver the best service!
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Your Solution for
đź”· Optimizing your Performance đź”· Optimizing your Training program đź”· Optimizing your Technique đź”· Optimizing your Mobility đź”· Optimizing your Nutrition & Micronutrients đź”· Optimizing your Sleep & Recovery đź”· etc.
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Analysis and Feedback
We, always, strive for a clean analysis of your techniques and work closely with your weekly feedback to progressively develop your program.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. Regular communication.
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Programming 7 days per week
Based on your goals, schedule and equipment.
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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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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PTC Programms - Delivered through TrainHeroic
We provide a plan that will take your performance to a higher level. Structured strength, skill and capacity training with progressions.
Equipment
Required
List of your equipment
Recommended
CrossFit Gym
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Sample Week
Week 1 of 1-week program
Sunday
(4) Weightlifting Warm-up Snatch #1

Warm-up

A

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up 1 minute on - 15 sec off Assault Bike Cossack Squat Inchworm + Push-up PVC PassThrough PVC Overhead Squat Hollow hold Mobility 1 minute on - 15 sec off Pigeon Pose / side Thoracic Opener on Wall Specific Warm-up 5 Barbell Snatch Grip Deadlift 5 Barbell Snatch Grip High Pull 5 Barbell Snatch Grip Behind the Neck Press 5 Barbell Muscle Snatch 5 Overhead Squats 5 Snatches

Sunday
(5) Weightlifting Snatch #1

A

Tall Snatch

3 x 3

B

Hang Snatch

3 x 3

C

Snatch Lift Off + Snatch

3 x 2

Sunday
(6) High Volume Strength Program - Hypertrophy

A

Back Squat

15, 13, 11, 9 @ 50, 53, 56, 59 %

B

Narrow Stance Heel Elevated Goblet Squat

C

Strict Press

15, 13, 11, 9 @ 50, 53, 56, 59 %

D

Ring Push-up

Sunday
(2) A.M. Session Mental Flexibility Drill #2

Mind Drill #3 - Focus

A

Today's Mind Drill is about focus. Control your vision and points of focus. 1. Single point focus for short intervals: Redirect your focus or your self critics while focusing as hard as possible on one object. 2. Scan your surroundings during long, low intensity runs: energize yourself while scanning your environment and enjoy your time as part of something bigger. 3. Tunnel vision to endure a higher pain threshold: when you are surprised by bad situations or the weather, you can fall into tunnel vision without focusing too much on one point. It is your safe space where you can forget the conditions for a while.

Sunday
(1) A.M. Session Running Warm-up #1

Warm-up, Mobility & Activation

A

45 seconds on - 15 seconds off High Knee Karaoke The Figure Four Sidestep Jumping Jacks Butt Kicks Walking Lunge with Torso Rotation Seated Arm Swings Toes in Walk Last Drill: Get your heart rate into the range of today's training session! Run 20, 40 & 60 meters at about 80 percent of today's training stimulus.

Sunday
(3) A.M. Session Aerobic Threshold Session #1

A

Run

4 x 7:00

B

Sprinting

6 x 50

Monday
(1) Gymnastic Warm-up #1

Warm-up

A

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up 60 sec on - 15 sec off Jumping Jacks or Ski Erg Y-I-T Raise Ring Row Scapula Pull-up Burpee Hollow Hold Mobility 60 sec on - 15 sec off Banded Shoulder Stretch on Med Ball Reverse Plank Bridge Bar Passive Hang Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Monday
(2) Gymnastic Progression - Ring Muscle-up #1

A

Rolling Straight Arm Ring Pull Down #1

2 x 10

B

Low Ring Hip to Bar Box #4

2 x 10

C

Feet Supported Ring Muscle-up

5 x 5

D

Low Ring Ring Muscle up Transition #8

7 x 2

Monday
(4) Accessory Pull & Isometric Strength #1

Alternating EMOM x 3 - 4 Rounds

A

Alternating EMOM x 3 - 4 Rounds 1. Ring Support hold x 30 sec 2. Dumbbell Row x 5 each arm @choose weight 3. Plank hold x 40 sec 4. Banded Face Pulls x 10 - 20 @choose band

Monday
(3) Conditioning

EMOM 28 minutes

A

EMOM 28 minutes 1. min: Row x 15 - 20 Calories 2. min: Burpee x 10 - 15 reps 3. min: Box Jumps over 24/20" x 10 - 15 4. min: Rest

Tuesday
(3) High Volume Strength Program - Hypertrophy

A

Bench Press

15, 13, 11, 9 @ 50, 53, 56, 59 %

B

Weight Plate Front Raise

C

The Deadlift

15, 13, 11, 9 @ 50, 53, 56, 59 %

D

Goblet Curtsy Squat

Tuesday
(1) Gymnastic Warm-up #2

Warm-up

A

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up Amrap 7 min :60 sec Jumping Jacks or Ski Erg 20 Banded Face Pulls 10 Inchworm + Push-up 20 Banded Seated Row 10 Air Squats into Burpee 20 Dead Bugs Mobility 60 sec on - 15 sec off Wall Arm Raises (full contact with wall!) Thoracic Opener on Wall Chest Stretch on Floor Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Tuesday
(2) Gymnastic Progression - Handstand hold #1

A

Wall Walk

3 x 3

B

Wall Facing Shoulder Taps

3 x 6

C

Plate Forearm Supported Handstand hold

Tuesday
(4) Workout Intervall

Every 2 Minutes x 5

A

Every 2 Minutes x 5 75 Double Unders 35 Air Squats Score: slowest round

Tuesday
(1) A.M. Mixed Modal Session

For Time

A

For Time 1500m Row directly into, 30 - 20 - 10 reps Dual DB Thruster 22.5 - 30 kg Butterfly Pull-ups *ry to stay under 18 minutes

Wednesday
Active Rest Day

Active Recovery System

A

Global Soft Tissue & Self Myofascial Release Techniques Foam Roll or Trigger Quads / Glutes / Hamstrings / Pecs / Lats 1 minutes each Extended Bi-Phasic Positional Stretching (Example) Quads / Glutes / Hamstrings / Pecs / Lats 1 minutes each - see movements in the Videos *By using both active dynamic oscillatory stretching with active static stretching, you speed up the recovery process by increasing lymphatic drainage and the clearance of byproducts and wastes from contractile tissue. -> How we do it: The “bi-phasic” part of this method just means that you’ll follow up 30-45 seconds of oscillating back and forth with 15-30 seconds of end range stretching, which is still controlled by your muscular tension and body positioning. 5 minutes of - Reciprocating Worlds Greatest Stretch Flow Based Mobility Sequence 10 minutes of - Low Intensity-Impact Steady State Engery Systems Development (LIISS ESD) Walking, Incline Treadmill Walking or slow Air Bike, etc. 5 Minutes of - Positional Parasympathetic Breathing (90/90 Breathing) This exercise or technique is used to teach and train diaphragmatic breathing with knees elevated to the 90/90 position! 1. Take a nasal inhalation and exhalation. 2. Nasal inhalation should be a low, slow 3 seconds 3. Then a brief pause 4. Nasal exhalation should be slow and full 4-6 seconds 5. Then a longer pause (2-3 seconds) 6. Then the next breath cycle 7. The air should expand the lateral portion of the stomach pushing your hands out.

Thursday
(6) High Volume Strength Program - Hypertrophy

A

Back Squat

15, 13, 11, 9 @ 50, 53, 56, 59 %

B

Narrow Stance Heel Elevated Goblet Squat

C

Strict Press

15, 13, 11, 9 @ 50, 53, 56, 59 %

D

Ring Push-up

Thursday
(5) Weightlifting Basic Clean & Jerk #2

A

Dip Clean

3 x 3

B

Hang Clean

3 x 3

C

Jerk (Split Jerk)

3 x 3

Thursday
(4) Weightlifting Warm-up Clean & Jerk #2

Warm-up

A

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up Amrap 7 minutes :30 sec PVC Pass Through 20 Air Squats 20 Glute Bridges 20 Goblet Cossack Squats 20 Y-I-T Raises :30 sec Push-up to Down Dog Mobility 60 sec on - 15 sec off Banded Hip Opener / each side Feet Elevated Thoracic Bridge Seated Hip Internal Rotation Specific Warm-up 5 Barbell Clean Grip Deadlift 5 Barbell Clean Grip High Pull 5 Barbell Clean Grip Behind the Neck Press 5 Barbell Muscle Clean 5 Clean 5 Split Jerk

Thursday
(3) A.M. Session  Lactate Threshold Session #1

A

Run

6 x 500

B

Run

4 x 200

Thursday
(1) A.M. Session  Running Warm-up #2

Warm-up, Mobility & Activation

A

45 seconds on - 15 seconds off Over the Hurdle Knee to Chest Walking Straight Leg Swings High Knees Walking Lunge with Overhead Reach Standing Arm Swings Walk on Outside Foot Last Drill: Get your heart rate into the range of today's training session! Run 20, 40 & 60 meters at about 80 percent of today's training stimulus.

Thursday
(2) A.M. Session Pose Method® Running Drills #3

A

Timber Drill in Pose - Pose Method®

3 x 20

B

Foot Tapping Drill - Pose Method®

3 x 20

Friday
(1) Gymnastic Warm-up #3

Warm-up

A

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up 400m Ski Erg then 2-3 Rounds of 8 Banded Latissimus Pull Down 8 Pause Jumping Squats 8 Push-up to Down Dog 8 Russian Kettlebell Swings Mobility 5 Reps each movement Skin the Cat Yoga Push-up Spiderman Lunge into Hamstring Stretch/ side Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Friday
(2) Bar Muscle-up Progression #2

A

Jump into Hollow #2

2 x 10

B

Hollow Rock into Hip Extension #5

2 x 10

C

Muscle up Plate Transition Drill #9

2 x 10

D

Banded Low Bar Muscle-up

2 x 10

Friday
(4) Accessory Pull & Isometric Strength #1.1

4 Rounds of

A

4 Rounds of :20 sec Chin over Bar hold 15 Kettlebell Sumo Deadlift High Pull @choose weight :30 sec Star Plank hold (alternate side in following round= 30m Dual Kettlebell Overhead Carry @choose weight

Friday
(3) Workout

For Time

A

For Time 50-40-30-20-10 meter Walking Lunges Ab-Mat Sit-ups Double Unders Score: Time Time Cap: 15 Minutes

Friday
(5) Evaluate your Week 

Evaluate your Week

A

Saturday
Active Rest Day

Active Recovery System

A

Global Soft Tissue & Self Myofascial Release Techniques Foam Roll or Trigger Quads / Glutes / Hamstrings / Pecs / Lats 1 minutes each Extended Bi-Phasic Positional Stretching (Example) Quads / Glutes / Hamstrings / Pecs / Lats 1 minutes each - see movements in the Videos *By using both active dynamic oscillatory stretching with active static stretching, you speed up the recovery process by increasing lymphatic drainage and the clearance of byproducts and wastes from contractile tissue. -> How we do it: The “bi-phasic” part of this method just means that you’ll follow up 30-45 seconds of oscillating back and forth with 15-30 seconds of end range stretching, which is still controlled by your muscular tension and body positioning. 5 minutes of - Reciprocating Worlds Greatest Stretch Flow Based Mobility Sequence 10 minutes of - Low Intensity-Impact Steady State Engery Systems Development (LIISS ESD) Walking, Incline Treadmill Walking or slow Air Bike, etc. 5 Minutes of - Positional Parasympathetic Breathing (90/90 Breathing) This exercise or technique is used to teach and train diaphragmatic breathing with knees elevated to the 90/90 position! 1. Take a nasal inhalation and exhalation. 2. Nasal inhalation should be a low, slow 3 seconds 3. Then a brief pause 4. Nasal exhalation should be slow and full 4-6 seconds 5. Then a longer pause (2-3 seconds) 6. Then the next breath cycle 7. The air should expand the lateral portion of the stomach pushing your hands out.

Coaches
coach-avatar Tim Leibiger CCFT Level 3

Certified CrossFit Trainer (Level 3) Master Personal Trainer CrossFit Level 1 + 2 CrossFit Aerobic Capacity + Running Course CrossFit Kids + Master Coach CrossFit Spot the Flaw + Anatomy CrossFit Programming + Lesson Plan CrossFit Scaling + Judge Course Precision Nutrition Coach Functional Bodybuilding M.Filly/M.Lee Functional Trainer Fitness Trainer C,B,A Indoor Rowing Instructor Medical Nurse

coach-avatar Caio Marques Mendes

CrossFit Instructor Level 2 CrossFit Instructor Level 1 Degree in Physical Education

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YOUR TRANSFORMATION TO A BETTER PERFORMANCE

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FAQs
How to start?
Book your first week and fill in our questionnaire as detailed as possible. After this, one of the coaches will create a system for you and the first week of training can begin.
How many days and training session do I get?
You get as many training days and sessions as you need to make progress.
How can I cancel?
Your remote coaching is a weekly product. You can always cancel at the end of the week. The direct debit always takes place on Fridays.
Does the coach correct my technique?
Yes, the coach analyzes all the videos you upload to the app. He will send you a screenshot with markers and the appropriate corrections.
What if I am injured?
The main goal of our coaching is that you can train continuously and stay injury free. If you do get injured or want to start with an injury, we provide the appropriate adjustments to recover quickly.
The Proof
verified-athlete-avatar Florian N.

Former Professional Wrestler

Verified Athlete

"I have been doing the CrossFit® sport for 2 years now and have mastered all the skills and become strong in weightlifting. I was able to fight my way into the top 500 in Europe in the quarter-finals thanks to Progressive Training Concepts. Instagram @flo_nmr"

verified-athlete-avatar Mareike J.

CrossFit® Athlete

Verified Athlete

"The training plan allows me more focus in training, because I don't have to plan anything myself. I trust my coach completely. Thus, the whole focus is on the upcoming training. I like to face new challenges and in the training plan this is always the case."

verified-athlete-avatar Melanie B.

CrossFit® and Weightlifting Athlete

Verified Athlete

""CrossFit® have been with me now since 2018. Various competitions have shown me my deficits. Pull-ups have often thrown me back in the rankings. For this reason, I have looked for a concept which starts there. This program has transformed my training and I love tracking my progress in the app.""

Individual Remote Coaching #1