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THE 1: Hybrid Athlete All-Around Dominance

Good Dudes Finish First

Functional Fitness, General Fitness, First Responders, Law Enforcement, Functional Training, Tactical / Military
Coach
KEVIN SEAVER | GOOD DUDE

THE ONE — HYBRID ATHLETE

THE FLAGSHIP GDF1 PROGRAM

This is the program for athletes who refuse to choose between being strong and being conditioned.

THE ONE blends foundational barbell strength with purposeful conditioning to build a complete hybrid athlete-powerful, durable, and capable in and out of the gym. You’ll squat, hinge, press, pull, carry, sprint, and move with intent. Every piece has a reason. Every session builds on the last.

This isn‘t random intensity. It’s structured progression.

WHAT YOU CAN EXPECT

-STRENGTH-FIRST PROGRAMMING built on compound lifts that drive real performance

-CONDITIONING that supports strength, not sabotages it

-ATHLETIC MOVEMENT PATTERNS that carry over to sport and life

-BALANCED WEEKLY STRUCTURE for strength, engine, and resilience

-REPEATABLE sessions designed for long-term consistency

WHY THE ONE WORKS

Most hybrid programs burn you out or leave you average at everything.

THE ONE is built on GDF1 principles:

-Standards over shortcuts

-Consistency over chaos

-Intentional strength as the foundation

-Training that enhances life-not competes with it

You’ll build usable strength. You’ll improve work capacity. You’ll move better. And you’ll do it without wrecking your joints or your schedule.

Train with intent. Build capacity. GDF1 — THE ONE

$29
Get THE 1: Hybrid Athlete All-Around Dominance
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THE ONE
THE ONE is the foundation of GDF1—built to develop strength, conditioning, and durability in a single, repeatable system. This isn’t a phase or a challenge. It’s a hybrid program designed to be run long-term. You’ll lift heavy, move athletically, and condition intelligently so your training carries over to real life—not just the gym.
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WHO THIS IS FOR
One program you can trust—built for performance, not trends. Designed to work for busy schedules and long-term consistency, so you stop bouncing between programs and start making real progress.
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STRENGTH THAT CARRIES OVER
Foundational barbell and dumbbell lifts build real, usable strength. Squats, hinges, presses, pulls, carries, and running are programmed intentionally so your training improves performance—not just numbers in the gym.
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HYBRID TRAINING BUILT TO LAST
Conditioning supports strength instead of sabotaging it. Sessions are efficient, repeatable, and designed for long-term consistency—so you make progress without burnout, joint issues, or constant program hopping.
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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
BARBELL || PLATES || DUMBBELLS
Recommended
KETTLEBELLS || SLED || BANDS || CARDIO EQUIPMENT
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Sample Week
Week 1 of 8-week program
Sunday
LOWER STRENGTH + POWER

A1

Broad Jump

3 x 3

A2

Overhead MB Throw

3 x 4

B

Back Squat

4 x 5

C

RDL

3 x 6

D1

DB Reverse Lunge

3 x 8

D2

Partner Nordic Hamstring Curl

3 x 10

D3

Heel Walks

3 x 20

E

Sprint

6 x 200

Monday
UPPER STRENGTH (BENCH + PULL-UPS)

A

Med Ball Chest Pass

3 x 5

B

Bench Press

4 x 5

C

Weighted Strict Pullup

4 x 5

D1

DB Row

3 x 6

D2

Dip

3 x 8

D3

Band Face Pull

3 x 10

E

SkiErg

5 x 0:20

Wednesday
CONDITIONING + CARRIES

A

Run

3 x 600

B

Farmers carry

4 x 50

C

Suitcase Carry

3 x 30

D1

Dead Bug

3 x 8

D2

Side Plank

3 x 30

Thursday
FULL BODY STRENGTH (DEADLIFT + PLANK)

A

Standing Broad Jump

3 x 3

B

Deadlift

4 x 4

C

Incline DB Bench Press

3 x 6

D1

DB Rear Foot Elevated Split Squat

3 x 6

D2

Stability Ball Hamstring Curl

3 x 8

D3

Chest-Supported DB Row

3 x 10

E

Plank

3 x 0:45

Saturday
RECOVERY/MOBILITY

A

Agile 8

B

Cardio

1 x 20:00

Coach
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coach-avatar KEVIN SEAVER | GOOD DUDE

Everyday Athlete | Bachelor’s Degree-Exercise Science | ACSM-Certified Personal Trainer | Firefighter | Army & Navy Strength Coach | Former Collegiate Athlete | Founder of GDF1

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Why THE ONE?

You don’t need more variety. You need a standard. One program. One focus. No shortcuts. Train with intent. Build the base. THE ONE.

Get THE 1: Hybrid Athlete All-Around Dominance
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FAQs
IS THIS A STRENGTH OR CONDITIONING PROGRAM?
Both—done correctly. Strength is the priority. Conditioning is added to support performance, not compete with it.
DO I NEED ADVANCED EXPERIENCE?
No. Movements are scalable for beginners while still challenging experienced lifters.
HOW LONG ARE THE WORKOUTS?
Most sessions run 45–60 minutes.
WHAT EQUIPMENT DO I NEED?
A basic gym setup is ideal. Substitutions are provided when needed.
CAN I RUN THIS LONG-TERM?
Yes. THE ONE is designed to be repeated and built upon—not discarded after a few weeks.

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