Kinetic Chain Strength Training: Cycle #1

T4L - Coach Don

Strength & Conditioning, Powerlifting, Weightlifting, Functional Fitness, Functional Training, General Fitness, Olympic Lifting

Coach

Erin Lewis

Many of the exercises we tend to focus on are isolated by nature. Biceps curls, leg extensions, crunches - these are all example of great exercises to activate one (or just a few) muscles... Then there are compound movements that pair similar muscle groups together, generally resulting in greater force production. Squats, chest presses and v-ups are good examples - engaging more muscle groups, working in unison to create a more "functional" movement.

But what if we want to transfer force from one muscle group to another - such as a squat to overhead press? Now we're talking functional! How often in life are we doing a biceps curl, and nothing else? Most injuries occur because we typically don't practice these "Kinetic Chain Compound Movements"! Why would we expect to be able to lift that 50 lbs bag of sand from the ground to our shoulder if we never train that movement?

This program if for anyone that wants to be able to increase their capacity for "Functional Work" - whether that's picking up the kids, taking care of the lawn, running an o-course or playing sports. Plus, it will also make you stronger in any other isolated or compound exercise you're looking to make gains on!

$25

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Train for Total Body Function

So you can squat heavy, and you can press heavy - but can you squat to press heavy? What is missing as you put these movements together? Answer: Your Kinetic Chain! The ability to transfer Force from one muscle group to another doesn't happen naturally - it takes training. Proper core engagement, balance and flexibility all play into your ability to produce Force. Level up in all categories here!

Increase Strength

All "resistance training" will increase your strength capability. But, Compound Exercises working across your Kinetic Chain (feet to hands) increase neural capacity to transfer loads from one muscle group to another. And even if you can't lift as much with these exercises as more isolated ones (i.e. shoulder press), they'll still increase your isolated strength. Functional strength at its finest!

Increase Speed

Hone your speed via exercises using sub-maximal loads designed to move weight (bodyweight or otherwise) as fast as possible, with perfect form. Couple that with core-work, landing/loading mechanics and strength exercises will boost your speed like never before! Special focus on stabilizer and synergistic muscles throughout your body will give you the ability to get up and go, and keep going!

Increase Power

Power isn't Strength, and it isn't Speed - it's both! The perfect balance of moving an object (even bodyweight) through space as forcefully and quickly as possible. By doing this, we can lift sub-maximal loads, and still increase our strength - as well as our speed, flexibility/elasticity, joint-health and core-balance. Power is one of the most mis-understood concepts - learn about it here!

Increase Balance and Core Stability

Without balance, we cannot properly perform any functional movements! But, that doesn't just mean not falling down - that also means even weight distribution/force production from one side to the other. And, without a strong core, we cannot reach our true strength, speed or power potential. Think about it as a rickety bridge vs a steel one - if the bridge can't hold, how will you get across?

Features

Access to your coaches

Have questions or concerns? Need modifications for a few exercises? No sweat - reach out to your coach any time to discuss it!

Programming 4 days per week

4 workouts per week will target every muscle group and simulate progressive overload - increasing strength, speed, power, balance and coordination.

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy!

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so 2019... This Program will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Squat/Bench Rack // Barbell // Weight Plates // Dumbbells // Resistance Bands // Stability Ball // TRX/Suspension Trainer

Recommended

Loop Bands // Kettlebells // Workout Mat // Plyo Box // Battle Rope // Medicine Balls // BOSU/Balance Trainer // Sled // Landmine // Trap Bar // Foam Roller // Cable Machine

Sample Week

Week 1 of 4-week program

Sunday

Kinetic Strength: Strength, Power & Core - High Reps, Low Sets

Warm-Up

1 x 5

Power Clean

3 x 12

Plyo Push-up on BOSU

3 x 12 @ 8, 9, 10

Sit-up to Medball Throw

3 x 12

Sled Power Row

3 x 12

Stability Ball Leg Lift, Prone

3 x 15

T-Hip to Press

3 x 10

Standing Hip Abduction, Banded

3 x 15

Banded Glute Press, Low

3 x 12

Stability Ball Plank

3 x 0:30

Bird Dogs, Banded

3 x 12

Cool-down

1 x 1 @ 5:00

Tuesday

Kinetic Strength: Total Body Push - High Reps, Low Sets

Foam Roll - Upper Push

1 x 3:00

Foam Roll - Legs

1 x 3:00

Warm-Up - Upper Push

1 x 5:00

Warm-Up - Legs

1 x 5:00

Viking Squat to Press

3 x 15

Barbell Bench Press

3 x 15

Seated Overhead Tricep Press, DB

3 x 15

Front Squat to Box, DBs

3 x 15

Full Crunch with DB

3 x 15

SA Kneeling Cable Chest Press

3 x 12

SA Kneeling Arnold Press, DB

3 x 12

TRX Pistol Squat

3 x 10

Elevated Calf Raise, Single Leg

3 x 12

Bicycle Crunch, Banded

3 x 0:30

Cool-Down - Upper Push

1 x 5:00

Cool-Down - Legs

1 x 5:00

Thursday

Kinetic Strength: Total Body Pull - High Reps, Low Sets

Foam Roll - Upper Pull

1 x 5:00

Foam Roll - Legs

1 x 5:00

Warm-Up - Upper Pull

1 x 5:00

Warm-Up - Legs

1 x 5:00

Deadlift, Trap Bar

3 x 15

Pull-Ups, Assisted

3 x 12

Seated Hammer Curl, Decline

3 x 15

BOSU Hip Bridge

3 x 15

Prone Swimmers

3 x 0:30

1-Arm DB Row

3 x 12

Seated Hamstring Curl, Pull-up Band

3 x 12

TRX Row to Rotation

3 x 10

Kneeling Hip Thrusts, Pull-up Band

3 x 15

Superman to Cobra

3 x 0:30

Cool-Down - Legs

1 x 5:00

Friday

Long Distance Cardio

Cardio

1 x 60:00 @ 7

Friday

Kinetic Strength: MetCon

Warm-Up

1 x 5

Sled Drive, Heavy

1:00, 0:45, 0:30

Box Jump

1:00, 0:45, 0:30

BOSU Mountain Climber

1:00, 0:45, 0:30

Leg Curls on Stability Ball

1:00, 0:45, 0:00

Little Hops

1:00, 0:45, 0:30

Trap Bar Squat

1:00, 0:45, 0:30

DB Push Press

1:00, 0:45, 0:30

Plyo Lunge

1:00, 0:45, 0:30

Battle Rope Alternating Waves

1:00, 0:45, 0:30 @ 8

DB Renegade Row

1:00, 0:45, 0:30

Cool-down

1 x 5:00

Friday

Kinetic Strength: HIIT

Warm-Up

1 x 5

Scissor Steps on BOSU

3 x 0:30

Airdyne

3 x 0:30 @ 10

Speed Shuffle, Banded

3 x 0:30

Medball Thrusters

3 x 0:30

Squat Jacks

3 x 0:30

BOSU Lateral Step-overs

3 x 0:30 @ 10

Cardio Rower

3 x 0:30 @ 10

Bearcrawl, Banded

3 x 0:30

Med Ball Slam

3 x 0:30

Shoulder Taps

3 x 0:30 @ 10

Cool-down

1 x 1

Saturday

Stretch and Recovery

LPT Total Body Foam Roll Routine

1 x 30:00

Coach

More from T4L - Coach Don

Erin Lewis

Erin has been training/coaching clients of all types for over 12 years. He has a BS in Exercise Science and MS in Kinesiology. He is also a Certified Exercise Physiologist (ACSM), Corrective Exercise Specialist (NASM), Performance Enhancement Specialist (NASM) a Certified Strength and Conditioning Specialist (NSCA), certified USA Weightlifting Coach (USAW1), and a Certified Nutritionist (Pn1).

The perfect start, next step or supplement!

The beauty of this program is everyone can benefit from it. Chances are you've never done a routine like this - so it will give you the benefits in every category of fitness. But, it can also be easily tailored/modified to fit your level - whether you're b

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FAQs

Can I do this with minor (doctor-released) injuries?

Absolutely! Each exercise has a note with a possible substitution. But, if you need something different, just message us for ideas! Do reach out to a doctor to make sure you are fit for exercise if you are dealing with a new or more serious injury.

Will this help with sports?

Yes it will! In fact, these exercises and routines are better for sports than more isolated exercises and single-muscle group routines.

Do I need all of the equipment listed?

While its ideal, there are many work-arounds we can do! If you have access to a gym (or home-gym) with most of this equipment, just reach out for exercises using equipment you don't have. But, if you have less than 75% of the equipment required, I would recommend a program with less equipment needs!

Can beginners do this?

You bet! All of these exercises can be tailored to your level by weight, resistance, speed, time or regression. Need to skip an exercise for a set (or all together), or need to take a longer rest break? Do it! Leave us a note, and reach out if you'd like feedback on the best way to tackle it!

I'm an advanced athlete - with this challenge me?

Most of that depends on you! This program is designed for you to push yourself to your highest capacity in strength, speed, power and intensity. But, notice there are 3 workout options on Saturday. Feel free to space those out throughout the week! This means you could follow a workout 4-5 days/week.

Can I repeat this after 4 Weeks?

Not only CAN you, you SHOULD! With everything in this Program, 4 weeks will not cover all benefits. We recommend doing this 4-Week Cycle for 3 Cycles total... This means, hit it hard for 4 weeks - then, do a Deload Week (perform all the same workouts, but at 50%). Then repeat, and try to go further!

The Proof

Jodi

Lost over 80lb and still gained muscle!

Verified Athlete

"I feel like this is a good advertisement for your training lol."

Patricia

Lost over 30lb and still gained muscle!

Verified Athlete

"Erin is an amazing trainer. He makes working out enjoyable and he's very motivating and encouraging! Since starting back with him I feel more energized and can tell a difference on my strength and endurance. He's helping me get closer and closer to my goal! Thank you Erin!"

Rosey

Lost over 10lb and still gained muscle!

Verified Athlete

"Erin is an incredible trainer! I have been working out with Erin for about 5 years and he continues to amaze me with his knowledge and expertise. I walk out of every workout invigorated for the rest of my day."

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Kinetic Chain Strength Training: Cycle #1

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