RESOLUTE

Reconnect Performance LLC

Functional Fitness, Strength & Conditioning, General Fitness

Coach

Jamie Mraz DPT, OCS, CSCS

res•o•lute: purposeful, determined, unwaivering

RESOLUTE Training Program is designed specifically for longevity focused athletes who need to prioritize injury prevention, mobility, and joint health as part of their fitness training. The program's distinctive blend of proven strength and conditioning methods and expert preventative rehab strategies ensures you can maintain peak performance for years to come.

This program is perfect for athletes who desire the transition away from high-intensity and heavy-load training but want to continue to move and feel like an athlete. I will help you uncover weak links and imbalances and then attack them with smart programming that will allow you to manage wear and tear, avoid burnout, and protect your ability to stay active in decades to come.

Program length is 12 weeks split up into 4-week training blocks.

4 full body days/week. With guidance of how to implement 3 additional cardio sessions.

$125

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STRENGTH for resiliency

Ultimately, my goal is to help you build strength in ways that protect your joints instead of hurting them. We will focus heavily on unilateral loading patterns which will help uncover and attack weak links and imbalances in the chain. You are only as strong as your weakest link- this program will get those weak links in check.

JOINT HEALTH in every session

We will focus on the big heavy hitters in the body- HIPS, SHOULDERS, and SPINE. These movements will be seamlessly integrated into your sessions. The goal is to give your joints movement that nourishes and keeps them healthy. This is not just stretching- these are movements that combine control and precision over range of motion. You will improve body awareness and reduce compensatory patterns.

Train in various PLANES of MOVEMENT

The body requires variety of movement to avoid overtraining and overuse injuries. Each day we will explore training in all planes of movement with a heavy focus on rotation and lateral directions. Your body will feel more athletic and more balanced as result.

Train your SPRINGS

Training our 'springs' is crucial not only for maintaining athleticism as we age, but also for maintaining the health and integrity of our tendons. This program gives you a systematic progression to incorporate plyometric spring work so you feel lighter on your feet and are less injury prone to tendon injuries.

EXPERT Guidance

Resolute is tested, developed, and coached by a Doctor of Physical Therapy specializing in orthopedics and military medicine. Coach Jamie has spent the past 11 years training military athletes how to mitigate injury risk and keep the body performing optimally. She brings her training philosophy to you in this program.

Features

Access to your coaches

Access Coach Jamie through the group chat feed to ask questions and/or share your wins!

Programming 4 days per week

There are 4 full body days programmed each week. Additionally, guidance is given on how to implement 3 additional cardio sessions if desired.

Exercise Video Guidance

All exercises include a video demo as well as verbal cueing and additional written guidance.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. With the Train Heroic app you will have all the guidance and tools to succeed in the palm of your hand.

Equipment

Required

Squat rack, barbell and weight plates // Various size free weights-dumbbells and/or kettlebells // Medicine ball // Exercise sliders // Resistance bands // Adjustable weight bench- to go flat and 45 degree angle // Plyometric boxes

Recommended

Cardio machines

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Welcome and Intro

RESOLUTE Program Intro

Watch this quick welcome video before getting started.

Jump rope warm-up

1 x 250

Rack supported hip rotations

2 x 8

Bearsit hip rotations

2 x 8

Weighted box step-up

3 x 10

Hip CARs (standing)

3 x 1

Hinge to row

3 x 8

Bridge hold chest press

3 x 6

Sideplank hip abduction lifts

3 x 10

Gorilla row

3 x 8

Weighted spine CARs (summo stance)

2 x 4

Seated sidebends

2 x 12

Optional cardio

Monday

Week 1 Day 2

Jump rope warm-up

1 x 250

Quadruped scapular CARs

1 x 10

Overhead shoulder mobilization on bench

1 x 8

90/90 rotate and press

1 x 15

Landmine press

4 x 10

Shoulder CARs (standing)

4 x 1

Crossover to lateral lunge

3 x 8

Adductor windmill

3 x 6

Inverted barbell row

3 x 10

Short lever coppenhagen lifts

3 x 8

Prone back extensions

2 x 20

Half-kneeling load and chop

2 x 15

Tuesday

Week 1 Day 3

Optional cardio

Wednesday

Week 1 Day 4

Jump rope warm-up

1 x 250

Hip ER mobilization on bench

2 x 10

Supine hip IR axial rotations

2 x 15

Landmine crossover lunge

4 x 10

Hip CARs (standing)

4 x 1

3-way seated deltoid raise

3 x 8

Rotational lateral lunge

3 x 8

Half-kneeling reciprocal row and press

3 x 10

Weighted split squat sliders

3 x 8

Plank body saw on sliders

3 x 12

Bridge upper trunk rotation

3 x 6

Thursday

Week 1 Day 5

Jump rope warm-up

1 x 250

90/90 thoracic sliders

2 x 6

Prone A's T's and Y's

2 x 5

Chest press (neutral grip)

4 x 10

Shoulder CARs (seated)

4 x 1

Hamstring curls on sliders

3 x 12

Powell raise on bench

3 x 8

Kickstand rotational hinge (weighted)

3 x 8

Weighted shoulder rotations

3 x 10

Supine lower trunk rotation

2 x 8

Weighted spine CARs (seated)

2 x 4

Optional cardio

Coach

More from Reconnect Performance LLC

Jamie Mraz DPT, OCS, CSCS

Doctor of Physical Therapy, Board Certified Orthopedic Specialist, Certified Strength and Conditioning Specialist

Invest in your body

RESOLUTE is your blueprint for sustainable strength, movement, and longevity.

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FAQs

Who is this program for?

Athletes who want a fitness training program that concurrently improves joint health, mobility, and tendon resiliency.

What if I miss a day?

Life gets in the way sometimes, that's why I prefer full body split training days. If you miss a day or two, no big deal you will still get a full body training stimulus in the sessions you complete. No need to feel like you have to back track in the program, simply jump back in when you can.

What can I expect in an average training session?

Each session will begin with a warm-up and then targeted joint prep work. The joint prep will be specific to the primary strength movement of the day. There will then be a couple of upper/lower body supersets of supplemental work. We typically close each session with core/spine work.

Disclaimer and Liability Statement

Although Jamie Mraz is a licensed Physical Therapist, this program does not signify a patient/provider relationship nor should it be considered injury rehabilitation or medical guidance. Always consult with your physician before beginning a new fitness program.

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