The Muscle Manual

The Strength Standard

Field Sports, Powerlifting, Multi-sport, Functional Fitness, Strength & Conditioning

Coach

Brian Loomis

For this program there are 3 full body training days. Each day should take you 45 minutes to an hour. Adults are awake on average of 112- 119 hours in a week, so all you are sacrificing is just 3 hours in a week to make yourself better.

The program is very simple. You will be doing full body workouts that focus on foundational movements that give you the biggest “bang for your buck”. These movements are also easily scalable which will enhance your chances to see gains quicker.

Program Structure

Day 1 – Vertical Jump, Deadlift, OH Press, Accessories + Conditioning

Day 2- Lateral Bounds, Horizontal Press, Hinge, Accessories + Arms

Day 3- Plyo, Squat, Row, Accessories + Conditioning

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Progressive Overload

Exercises are structured in a progressive sequence to maximize both strength and explosiveness.

Explosive Training

Not only will you get stronger but you will also enhance your rate of force development with jumps and plyos.

Strength Development

Squats, deads, presses and accessories, every lift is designed to add strength, muscle and maximum power.

Accessible to Everyone

Whether you’re a beginner have a ton of experience in the gym , the workouts in the program are designed to push you while meeting you where you’re at.

Features

Programming 3 days per week

3- Day a week program designed to develop power, muscle, and strength, preparing you for peak performance in everyday life!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

I will be a coach who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is old news. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell//Dumbbells//Bench//Med Ball//Squat Rack//Chin Up Bar//Pl

Sample Week

Week 1 of 12-week program

Sunday

Phase 1 Day 1

Plyo Warm Up

Complete these in a circuit fashion resting as needed, not turning them into cardio. 2-3 rounds total. A1) Pogo Hop x10 A2) Crescendo Leaps x10 total A3) Low Ceiling Leaps x5

Box Jumps

1 x 10

Back Squat

3 x 5

Bench Press

3 x 5

B-Stance RDL

2 x 10

DB Chest Supported Row

2 x 12

Tempo Runs

Treadmill Tempo Run x6-8 ~6-8 minutes - :15on/:45off - Run @ 70% of a sprint. Not a jog, not a full sprint; somewhere in-between. - If running hurts your knees, lower back, or somewhere else, try biking instead (for the exact same time/intensity!) - Are you wearing a Heart Rate Monitor? HRs shouldn't exceed 85% of your projected Max HR. If they are you aren't resting long enough. Try resting a minute instead of 45 seconds

Tuesday

Phase 1 Day 2

Hip Airplane

1 x 10

Backwards Pogos

2 x 10

Light Bounds

2 x 6

Barbell Deadlift

1 x 5

Overhead Press

3 x 5

FFE Reverse Lunge

2 x 10

Deficit Push Up

2 x 12

Hammer Curls

1 x 8:00 @ MAX

DB Lateral Raise

1 x 8:00 @ MAX

Airdyne Bike Intervals

6 x 0:30

Thursday

Phase 1 Day 3

Arm Bar Cross and Stack

1 x 10

Plyo Warm Up

Complete these in a circuit fashion resting as needed, not turning them into cardio. 2-3 rounds total. A1) Light Split Stance Leaps x10 (swap after 5 reps) A2) Stationary Hoping x 6 each A3) Deep Split Pops x10-12 each

Seated Broad Jump

1 x 8

Bench Press

3 x 5

Back Squat

3 x 5

Neutral Grip Chin-Up

3 x 5

Lying Triceps Extension

2 x 12

Kneeling Cable Crunch

2 x 12