The Balanced Athlete Blueprint

Sierra Whiskey Fitness

Strength & Conditioning, Functional Fitness, Powerlifting
Coach
Sierra Rathbun

Proudly originating from our garage, we present the Balanced Athlete Blueprint! Sierra Whiskey Fitness emerged from our garage gym, and we're excited to extend our top-notch programming to you. This innovative program seamlessly blends strength training and conditioning for everyday life, centered on core barbell principles, ensuring well-rounded athleticism in our sessions.

Highlights:

Strength for Everyday Life: Barbell lifts cultivate foundational strength seamlessly integrated into your routine.

Accessory Movements: Targeted exercises address imbalances, fostering overall athleticism.

For the Everyday Athlete: Suited for powerlifters and fitness enthusiasts seeking balanced strength and conditioning.

Fun and Engaging: Enjoyable sessions with a variety of exercises for a challenging and rewarding fitness journey.

Balance is Key: Conditioning on the 5th day improves endurance, preparing you for diverse physical demands.

Deload Week: After four weeks, a strategic deload week enhances recovery for greater progress.

Ready to Balance? Join Sierra Whiskey Fitness for an exciting journey to balance strength, conditioning, and everyday life!

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Holistic Fitness
The Balanced Athlete Blueprint is designed to go beyond traditional workouts. It integrates strength training, conditioning, and holistic fitness principles, ensuring a well-rounded approach to overall well-being.
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Functional Strength
With a focus on core barbell movements and targeted accessory exercises, the program enhances functional strength. This translates into improved performance in daily activities, making tasks both easier and more efficient.
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Enjoyable Workouts
Sierra Whiskey Fitness believes in making fitness enjoyable. The program is crafted with a variety of exercises and routines to keep sessions challenging and rewarding. Enjoyment in the workout process contributes to long-term adherence and success.
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Strategic Deload Weeks
The inclusion of strategic deload weeks after every four weeks of training is a distinctive feature. These periods of reduced intensity and volume allow for optimal recovery and adaptation, setting the stage for continued progress and minimizing the risk of burnout or overtraining.
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 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and know you better, all through an app.
Equipment
Required
Barbell // Weight Plates // Resistance Bands // Cable Machine
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Sample Week
Week 1 of 12-week program
Sunday
Week 1: Session A

A

Back Squat

3 x 12 @ 6

B

KB Goblet Squat

3 x 10 @ 6

C

Bent Over DB Row

3 x 8 @ 7

D

Lat Pulldown

3 x 8 @ 7

E

Bodyweight Step-Up

3 x 12

Monday
Week 1: Session B

A

Barbell Bench Press

3 x 12 @ 6

B

DB Floor Press

3 x 8 @ 6

C

Seated Cable Row

3 x 12 @ 7

D

Tricep Pushdown

3 x 15 @ 7

E

Plank to Push-Up

3 x 60

Tuesday
Week 1: Session C

A

Deadlift

3 x 12 @ 6

B

Pendlay Row

3 x 8 @ 7

C

Hip Banded KB Deadlift

3 x 12 @ 6

D

Bodyweight Reverse Lunge

3 x 10

E

Bird Dog

3 x 60

Wednesday
Week 1: Session D

A

Overhead Press

3 x 12 @ 6

B

Half-Kneeling DB Row

3 x 8 @ 7

C

Plate Front Raise

3 x 12 @ 7

D

DB Hammer Curls

3 x 12 @ 7

E

Incline Cuban Press

3 x 12 @ 2.5 lb

Thursday
Week 1: Session E

A1

Rowing

3 x 500

A2

Med Ball Rotational Throw

3 x 8 @ 6

A3

Double KB Front Squat

3 x 10 @ 6

A4

Rest

3 x 1:30

Coach
coach-avatar Sierra Rathbun

Introducing Coach Sierra, the visionary behind Sierra Whiskey Fitness. With over a decade in the fitness world, Sierra has honed her skills in powerlifting, CrossFit, and endurance training. She doesn't just see fitness as a routine, it's about seamlessly integrating your training into everyday life. It's a philosophy that transforms workouts into a natural part of your well-rounded lifestyle.

The Balanced Athlete Blueprint