Back to School with Dr. Kyle Krupa and Rocky Conejos: Training by Rocky Conejos, CPT in TrainHeroic

Back to School with Dr. Kyle Krupa and Rocky Conejos

FitOps Foundation

Coaches
Rocky Conejos, CPT, Dr. Kyle Krupa, DPT and CSCS

SWEAT FOR VETS: We're going BACK TO SCHOOL with CVFO, Army veteran, and Coach, Rocky Conejos, and DPT, CSCS, and FOUNDER of Athletix, Kyle Krupa. Rocky + Doc Krupa joined forces to bring you 5 weeks of intensive programming. Focusing on longevity and strength, you'll learn new modalities for training, building strength, and optimizing your movement.

100% of every purchase of the SWEAT FOR VETS program goes back to non-profit 501c3, the FitOps Foundation, and our shared mission to end the generational epidemic of veteran suicide through the power of renewed purpose, fitness, health, service, and community. We thank you for your support.

SWEAT FOR VETS is a daily training series programmed by the FitOps network of Professional Coaches, Personal Trainers, and FitOps Certified Veteran Fitness Operatives (CVFOs). Get after your health and fitness goals while giving back to the veteran community.

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PAY IT FORWARD.
Results, growth, and a new arsenal of fitness strategies are guaranteed with this program. Additionally, rest assured knowing that you have contributed to our shared mission of ending the generational epidemic of veteran suicide, and helping your veteran brothers + sisters regain new purpose through the power of fitness, health, service, and community.
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TRAIN ON YOUR TIME.
We load you up with 4 days of intense 60-75min. workouts that you can execute on your own time. If you miss a workout, no problem, just simply move it to a day of your choice.
Features
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Programming 7 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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Delivered through TrainHeroic
weating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Recommended
Barbell // Dumbbell // Kettlebell
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

Warm-Up A

Shoulder A/T/Y: 2 sets of 15 reps Band Internal Rotation: 2 sets of 15 reps Band External Rotation: 2 sets of 15 reps Back Extension: 2 sets of 15 reps Side Plank: 2 sets of 45 secs each side Earthquake Push Up: 2 sets of 15 reps

B

Dumbbell Floor Press

3 x 8

C

1-Arm Incline DB Bench Press

3 x 10

D

Chest-Supported DB Row

3 x 10

E

Inverted Row

3 x 10

F

Sled Squat-to-Row

3 x 8

G

Single Arm Farmer Walk

4 x 20

Monday
Week 1 Day 2

A

Bodyweight Calf Raises

2 x 20

B

Reverse Lunges

2 x 10

C

Air Squat

2 x 20

D

Plank

2 x 0:30

E

Plank-to-Shoulder Taps

2 x 0:30

F

Side Plank

2 x 0:30

G

Butt Kicks

2 x 20

H

Jumping Jacks

2 x 0:30

I

1-mile Run

Tuesday
Week 1 Day 3

Prep

A

Warm-Up C

Banded Side-Step: 2 sets of 15 reps Banded Monster Walks Forward: 2 sets of 15 reps Banded Monster Walks Backward: 2 sets of 15 reps Windshield Wipers: 2 sets of 15 reps Superman Hold on Swiss Ball: 2 sets of 20 reps

B

Goblet Squat

3 x 8

C

KB Deadlift

3 x 8

D

KB Goblet Split Squat

3 x 10

E

Double KB Front Rack Reverse Lunges

3 x 10

F

KB Lateral Lunge

3 x 10

G

DB Farmer's Carry

3 x 20

H

KB Swing

10 x 10

Wednesday
Week 1 Day 4

A

Shin Box Hip 90/90 (Mobility)

3 x 0:30

B

Deep Squat Stretch

3 x 10

C

Static Proximal Hamstring Stretch

3 x 0:30

D

Dynamic Frog Stretch

3 x 0:30

E

World's Greatest Stretch

3 x 8

F

1-mile Run

Thursday
Week 1 Day 5

Warm-Up B

A

Banded Facepulls: 2 sets of 20 reps Banded Shoulder External Rotation @90 degrees: 2 sets of 15 reps Banded Shoulder Internal Rotation @90 degrees: 2 sets of 15 reps Side Planks: 2 sets for 45 seconds each side

B

KB Half Kneeling Windmill

3 x 5

C

Half-Kneeling KB Press

3 x 10

D

Double KB Push Press

3 x 10

E

Decline Cable Fly

3 x 15

F

Plank KB Drags

3 x 10

G

Lateral Bear Crawl

3 x 8

H

Hollow Body Crunches

3 x 15

Coaches
coach-avatar Rocky Conejos, CPT

Rocky joined the Army as an infantryman. He was deployed to Afghanistan twice, as team leader, and oversaw and developed physical fitness training for a brigade in Fort Bliss. He graduated FitOps. He is certified in Functional Movement Training Level 1, has completed seminars from FPM, Simplistic Strength Training. He focuses on strength training and longevity.

coach-avatar Dr. Kyle Krupa, DPT, CSCS

Dr. Krupa completed his Doctor of Physical Therapy at University of Miami in 2014. He has also been a Certified Strength and Conditioning Specialist sanctioned by the National Strength and Conditioning Association since 2011.

Back to School with Dr. Kyle Krupa and Rocky Conejos