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Steel Driver - Strong & Powerful

Modern Athlete Strength

Powerlifting, Strongman, Rucking, Tactical
Coach
Jimmy Prendergast

Who This Is For

Steel Driver is developed for anyone wanting to increase overall strength and endurance while developing proficiency in strongman movements. Specifically, we had our veteran population in mind when developing this program, as the athlete will develop strength and work capacity, while conducting weekly rucks to increase aerobic capacity.

100% of proceeds from this program will be donated to Project Resilience

Program Details

Steel Driver is a 5 day/week, 12-week program designed to increase overall strength and endurance.

3 days/week are devoted to developing strength in the squat, bench, and deadlift.

1 day/week is devoted to strongman-style movements (overhead pressing, loaded carries, anterior loading emphasis)

1 day/week athletes will ruck

Each day (minus ruck day) concludes with a 10-12 minute AMRAP finisher.

SKILL LEVEL REQUIRED: Beginner/Intermediate

TRAINING DURATION: Approximately 1 hour/day

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100% Donated to Project Resilience
All funds raised through program sales will be donated to Project Resilience, an organization providing Post Traumatic Stress therapy to veterans while integrating them into powerlifting training in a group environment. Receive great training from a world-class strength coach while supporting an organization supporting our veteran community.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell, Squat Rack, DBs, Plates, Sandbag, Ruck
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Sample Week
Week 1 of 12-week program
Sunday
W1D1

Conditioning

A

PL Warm-Up

Spiderman w/ Rotation x5 each Bodyweight Good Morning x10 Alternating Reverse Lunge w/ Reach x5 each Incline YTWs x10 each Bodyweight Glute Bridge x10 Push-Ups x10

B

Back Squat

6 x 5

C

Close Grip Bench Press

8 x 3

D

Trap Bar Deadlift

4 x 10

Finisher

E

10 Min AMRAP Sledgehammer Strikes (or MedBall Wood Chop) - 5 (each) Sandbag Step-Ups (or DB Step-Ups) - 5 (each) Pull-Ups (or TRX/Inverted Row) - 5 Sprint - 10 seconds (choose one of the following - Sprint, Bike, Jump Rope, Burpees, Rower, Versa Climber, Jacobs Ladder)

Monday
Week 1 Day 2

Conditioning

A

PL Warm-Up

Spiderman w/ Rotation x5 each Bodyweight Good Morning x10 Alternating Reverse Lunge w/ Reach x5 each Incline YTWs x10 each Bodyweight Glute Bridge x10 Push-Ups x10

B

Paused Bench Press

6 x 5

C

Pause Deadlift

8 x 3

D

Barbell Front Squat

4 x 10

Finisher

E

10 Min AMRAP Russian KBS (or MedBall Slam) - 10 Sandbag Squat (or Goblet Squat) - 10 Push-Ups (or Dips) - 10 Sprint - 10 seconds (choose one of the following - Sprint, Bike, Jump Rope, Burpees, Rower, Versa Climber, Jacobs Ladder)

Tuesday
Week 1 Day 3

Conditioning

A

PL Warm-Up

Spiderman w/ Rotation x5 each Bodyweight Good Morning x10 Alternating Reverse Lunge w/ Reach x5 each Incline YTWs x10 each Bodyweight Glute Bridge x10 Push-Ups x10

B

Pause Deadlift

6 x 5

C

Pause Back Squat

8 x 3

D

Barbell Military Press

4 x 10

E1

Plate Pinch Grip Hold

3 x MAX

E2

Plank

3 x 1:00

F1

DB Shrug

3 x 20

F2

Hammer Curl

3 x 20

Wednesday
Week 1 Day 4

Conditioning

A

PL Warm-Up

Spiderman w/ Rotation x5 each Bodyweight Good Morning x10 Alternating Reverse Lunge w/ Reach x5 each Incline YTWs x10 each Bodyweight Glute Bridge x10 Push-Ups x10

B

Push Press

5 x 6

C

Farmers carry

3 x 100

Loading Emphasis

D

Sandbag to Platform 50" Platform 3x5, then 1x Max Effort Set of 20 Seconds Stay at a lighter load today. You can also sub a Keg/Atlas Stone/DBall to Platform. Sled Push/Drag is also acceptable, but give me 4 sets of 20 second bursts if you choose the sled.

10 Min AMRAP

E

As Many Rounds as Possible in 10 Minutes 10 Push-Ups 3 Chin-Ups 10 Bodyweight Squats 10 Sit-Ups

Thursday
Week 1 Day 5

A

Foam Roll

1 x 10:00

B

Ruck

1 x 30:00

Conditioning

C

Flexibility

Complete on both legs Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds

Coach
coach-avatar Jimmy Prendergast

Jimmy is an MS, CSCS, SCCC coach with well over a decade of experience in strength and conditioning. Jimmy spent over 13 years on the Hofstra University strength and conditioning staff with 5 years as the head coach. Jimmy now works in tactical strength and conditioning with Army SOF.

FAQs
Modern Athlete Liability Statement
Consult a medical professional prior to beginning any fitness program. By signing up, the user is voluntarily participating in fitness training entirely at their own risk and waives any right to bring legal action against Modern Athlete Strength Systems, LLC, or associated trainers.
Steel Driver - Strong & Powerful