CYC Strength: Training by Nathaniel Marsh in TrainHeroic

CYC Training

Bodybuilding, Powerlifting, Power Sports , General Fitness, Strength & Conditioning, Personal Training
Coach
Nathaniel Marsh

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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3 DAYS A WEEK!
3 days a week will you allow you to maintain a streamlined schedule, but still get the strength adaptations you're looking for.
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Efficient!
Why waste your time with sub par movements when you can utilize movements that will only progress your top end strength. Everything we program has carry over to the Big 3, so you won't be wasting time in the gym.
Features
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Based off your 1 rep maxes
We provide the percentages of your 1 rep max you need to be hitting for the given reps. This format of program almost guarantees progress.
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Programming 3 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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3 days a week?
It's planned this way so you can hit your goals, but not live in the gym 3 hours a day 7 days a week.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. View your program, and track progress through an app.
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Sample Week
Week 1 of 16-week program
Sunday
B1W1D1-Bench

Prep

A

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

B

Bench Press

10, 8, 5, 5, 5 @ 50, 60, 70, 70, 70 %

C

Bent Over Row

3 x 10 @ 7

D

Front Squat

5 x 8 @ 8

E

Romanian Deadlift

3 x 8 @ 7

Tuesday
B1W1D2

Prep

A

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

B

Deadlift

10, 8, 5, 5, 5 @ 50, 60, 70, 70, 70 %

C

Incline DB Bench Press

3 x 12 @ 7

D

Lat Pulldown

5 x 10 @ 8

E

Shoulder Press

3 x 8 @ 9

Thursday
B1W2D3

Prep

A

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

B

Back Squat

10, 8, 5, 5, 5 @ 50, 60, 70, 70, 70 %

C

Romanian Deadlift

3 x 8 @ 7

D

Shoulder Press

5 x 8 @ 8

E

Seated Cable Row

3 x 12 @ 7

Coach
coach-avatar Nathaniel Marsh

CYC Strength