Point One Vision

Coach
Sarah Loogman

Features
4 sessions per week
Must use App app to view and log training
Program Training

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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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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.
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Sample Week
Week 1 of 7-week program
Sunday
Week 1 Day 1

A

Breath Awareness

1 x 3:00

B

Diaphragm Opener

1 x 5:00

C

200m Breath Walk

Nasal Breathing (NB) Only

D

Your goal is not to accomplish these sets quickly, but to focus on slow and rhythmic breaths. You may choose to count out the duration of your inhales and exhales to achieve this, or simply breath according to sensation. Your goal is to maintain this same breathing pattern in the carry of the next session. 5-7 breath kettlebell or dumbbell farmer carry hold 5-7 breath kettlebell or dumbbell front rack hold 5-7 breath reverse plank hold 5-7 breath rest

Nasal Breathing (NB) Only

E

6 sets of: 50m sandbag hug carry * 5-8 burpees Do your best to maintain the same breathing pattern you established in part D. Don’t necessarily try to move quickly, but continue to focus on breath and posture. Choose a number of reps for burpees that are appropriate to you - they should not exceed more than one minute to complete. These will elevate your heart rate and cause heavier breathing that you will re-manage through the next carry. Let the sandbag "hang" in your arms, rather than to pull it in to your body. This should allow your shoulders to drop away from your ears. If you begin to mouth breath or feel your upper traps "burn", drop the weight and recover your breath before picking it back up to continue. If you do not have the space in or outside of your home to do this, you may step-march in place for 30 seconds to substitute.

Monday
Week 1 Day 2

A

Breath Awareness

1 x 3:00

B

Diaphragm Opener

1 x 5:00

C

200m Breath Walk

D1

KB Front Rack Hold

2 x 10

D2

DB Bent Over Rows

2 x 10

E1

DB Chin Down Bicep Curls

E2

DB Tricep Extensions

E3

Sandbag Floor Press

Tuesday
Week 1 Day 3

A

Breath Awareness

1 x 3:00

B

Diaphragm Opener

1 x 5:00

C

200m Breath Walk

Endurance

D

For 20 minutes, continue through the following: 20 jumping jacks 20 split jacks 20 mountain climbers 20 stationary high knees 20 stationary butt kicks 50m sandbag hug carry (or 30 second step-march) 10 sandbag hug squats The goal of this session is to stay persistent in sustaining a long effort. Do your best to focus your attention on your breath throughout the entire session and maintain a pace that you can sustain this. Don't be excessively exaggerated with the jumping movements - think of these as similar to a running cadence.

Wednesday
Week 1 Day 4

A

Breath Awareness

1 x 3:00

B

Diaphragm Opener

1 x 5:00

C

200m Breath Walk

D1

Sandbag Floor Press

D2

Straight Leg Sit Ups

5 x 15

E1

Push-Up

6 x 0:30

E2

Rest

6 x 0:30

E3

V-Ups

6 x 0:30

E4

Rest

6 x 0:30

Coach
coach-avatar Sarah Loogman

Full Armor: At Home