Basic to Badass 1: Training by Zachary Phillips in TrainHeroic

ReadyUp Athletic Development

General Fitness, Women's Training, Miscellaneous, Functional Training, Strength & Conditioning, Personal Training
Coach
Zachary Phillips

The Basic to Badass program is designed for those who are brand new to training, returning after a long layoff and for those looking to follow a basic, structured plan. Basic to Badass will increase your strength, build muscle and improve conditioning. The goal for this program is for the athlete to move, feel and look better and to be comfortable in a gym and with strength movements.

At the conclusion of this program the athlete will be ready to begin other ReadyUp programs such as Barbell Basic, Basic Tactical Strength and Basics for Lean Strength. The athlete may chose to repeat this program (it is yours for a year) or to start Basic to Badass part 2 to continue this type of program, 

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Features
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Programming 3 days per week
3x weekly 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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep going longer, all through an app.
Equipment
Recommended
Dumbbells // Kettlebells // Bench // TRX // bands and/or cable or Keiser machine // barbell // trap bar. Conditioning equipment of choice such as air bike // rower // ski erg // sled // jump rope // punching bag. Recommend to have a heart rate monitor. 
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Sample Week
Week 1 of 12-week program
Sunday
BtB PH I A1

A1

Forearm Plank

2 x 60

A2

Bird Dog

2 x 4 @ 0:15

B1

Kettlebell Gobet Squat

3 x 8

B2

1 Dumbbell Three Point Row

3 x 12

C1

Step-Up

3 x 5

C2

2 Dumbbell Bench Press

3 x 8

D

Airdyne

3 x 1:00 @ 2:00

Tuesday
BtB PHI B1

A1

Tall Kneeling Anti-Rotation Hold

2 x 2

A2

Hollow Body Isometric Hold

2 x 1 @ 30

B1

Landmine Romanian Deadlift

2 x 12

B2

Incline Barbell Push-up

2 x 12

B3

Tall Plank

2 x 0:45

C1

Split Squat

2 x 12

C2

TRX Row

2 x 12

D

Airdyne

3 x 1:00 @ 2:00

Thursday
BtB PH I A1

A1

Forearm Plank

2 x 60

A2

Bird Dog

2 x 4 @ 0:15

B1

Kettlebell Gobet Squat

3 x 8

B2

1 Dumbbell Three Point Row

3 x 12

C1

Step-Up

3 x 5

C2

2 Dumbbell Bench Press

3 x 8

D

Airdyne

3 x 1:00 @ 2:00

FAQs
Who is this program for?
The Basic to Badass series is for beginners and for people resuming training after a long training hiatus. This is the program I start the majority of my personal training clients on. Some stay on this program for multiple phases, some progress out of it after the first or second phase.
What age client is this for?
Basic to Badass is appropriate for beginner athletes of any age. When my mother wanted to train to climb Mt Whiney, this is the program I put her on. When a military client returned home after a year overseas, with only sporadic training while deployed, we ran this program.
Is this a fat-loss program?
This is not a fat-loss program but if you haven't been training at all or haven't been following a structured plan for at least a year, I would recommend doing at least one phase of Basic to Badass before moving to Basics for Lean Strength. Get moving, build strength and mobility then move to BFLS.
Is this program for someone returning from injury?
If you are returning from injury take your instructions from your doctor and physical therapist. Tell your PT you plan on starting an exercise program and show him the sample workouts and solicit his input before starting the program.
Basic to Badass 1