Strength Base Building

Hero Coaching

Coach
Sonne Skedgwell

This program is designed to boost strength & build muscle fast!

Each phase has 3x main strength workouts (Mon, Wed, Fri) using the multi-contraction system, where each workout targets different contractions specifically (eccentric, isometric, concentric).

This will streamline technique, build muscle, bulletproof joints & although this isn’t a “fatloss” plan, the novel methods will challenge you in a new way that can spark metabolism & help you get leaner too!

There is a fourth optional "Gap Workout" (Sat) that focuses on addressing weaknesses or any muscles you want to bring up.

Each phase progresses for three weeks & deloads using a "Contrast Training Week" that focuses purely on hypertrophy. This not only gives a break from the previous weeks training, but allows you to use the strength & technique you have built to specifically build more muscle.

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Fast Track Your Technique
Strength Base Building focuses on whole-body workouts using the multi-contraction system. Each training day focuses on a specific contraction - eccentric, isometric & concentric, allowing specific strengthening & fast skill acquisition of the compound lifts.
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Bulletproof Joints
Emphasising eccentric & isometric contractions not only helps to build muscle, it can also thicken tendons, helping to strengthen joints & prevent injury.
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Build Muscle
The multi-contraction system in itself will help build muscle specific to the lifts being trained, however there is also fourth bonus day dedicated to hypertrophy. On top of that, week 4 of each phase includes a "contrast week" which focuses purely on hypertrophy. This will allow you to use what you have developed in the three weeks building up to specifically build more muscle.
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Burn Fat & Get Lean
While this program is not specifically designed for fat loss, the methods used will challenge you in a new way that can spark metabolism & lead to burning fat & getting leaner.
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 4 days per week
Daily strength, hypertrophy, 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 & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
Barbells, Dumbbells, Squat Rack, Cable Machine
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Sample Week
Week 1 of 8-week program
Sunday
Day 1 - Whole-body Eccentric

A

Safety Bar Squat

3 x 6

B

Incline Bench Press

3 x 6

C

T-Bar Row

3 x 6

D

DB Reverse Lunge

3 x 8

E1

DB Lateral Raise

3 x 12

E2

Tricep Pushdown

3 x 12

Monday
Day 2 - Cardio

A

Walk

1 x 45:00

Tuesday
Day 3 - Whole-body Isometric

A

Front Squat

3 x 8

B

Prone Machine Hamstring Curl

3 x 8

C

Anterior Delt Press

3 x 8

D

Chest-Supported DB Row

3 x 8

E

Preacher Curl

3 x 12

Wednesday
Day 4 - Cardio

A

Walk

1 x 45:00

Thursday
Day 5 - Whole-body Concentric

A

Safety Bar Squat

10, 8, 6, 10

B

Romanian Deadlift

10, 8, 6, 10

C

Bench Press

10, 8, 6, 10

D

Barbell Row

10, 8, 6, 10

Friday
Day 6 - Gap Workout (Mens)

A1

Incline DB Bench Press

3 x 12

A2

Lat Pulldown

3 x 12

B1

Seated Cable Fly

3 x 12

B2

DB Lateral Raise

3 x 12

C1

Dual Rope Triceps Extension

3 x 12

C2

Seated Incline DB Curls

3 x 12

Friday
Day 6 - Gap Workout (Womens)

A1

Prone Machine Hamstring Curl

3 x 12

A2

DB Lunges

3 x 10

B

Barbell Hip Thrust

4 x 12

C

Lat Pulldown

3 x 12

D1

Rear Delt Swing

3 x 15

D2

Dual Rope Triceps Extension

3 x 12

Strength Base Building