Step Two Hybrid Performance: Training by English Steve in TrainHeroic

Step Two Fitness

Strength & Conditioning, Endurance, Powerlifting, General Fitness

Coach

English Steve

Get strong AF and Freaky Fit so you can absolutely smash it on race day.

No more guess work or random sessions that your local meathead pulls out their a$$.

With a well balanced, periodized program like this you'll hit all the bases to build a robust, well oiled machine of a body.

You'll challenge your strength and fitness and reap the rewards without the risk of overtraining or unnecessary injury from poor programming.

If you're ready to take things up a notch, this is the program for you.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$50

Get Step Two Hybrid Performance

Strong AF!!

A hybrid athlete needs a strong, robust body.... especially for those heavy sled pulls and pushes. A strong body means less risk of injury or annoying aches and pains.

A Well Built Engine

Going full send on race day is one thing but that requires a solid aerobic foundation. This program will bring you through low intensity, sustained effort and all the way up to high intensity short bursts so you can maintain cruise control and the put the pedal to the metal when you need to.

Smart Sustainable Training

It's a vital part of the building process to allow the adaptations of all your effort to take hold. That's why we have planned deload weeks so you can take the foot off the gas a bit and keep training comfortable in the knowledge that you're still on track. You'll slingshot out of each deload week ready to push hard again.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

Week 1 of 12-week program

Sunday

Strength/Power Lower Focus

Prep

Warm Up/Movement Prep

Row/Bike/Ski until 110-120bpm Then 2 rounds of 5/5 World's Greatest Stretch 5/5 Downward Dog Reach 8/8 Cossack Squat 5/5 Single Balance and Reach 12 Band Pullaparts 5/5 KB Overhead Press

Back Squat

6 x 5

RDL

6 x 6

DB Front Rack Walking Lunge

3 x 24

Lying Leg Curl

3 x 15

Hanging Knee Raise

3 x 10

DB Lateral Lunge

3 x 6

Monday

Conditioning

Prep

Full Body Warm Up

Full Body Warm Up 2 rounds of: 60 seconds Ski Erg or Rowing Machine 5/5 World's Greatest Stretch 5 Inchworm Walk, (no push up) 5/5 Lateral Lunge Then 2 rounds of: 5/5 Single Leg Balance and Reach 12 Band Pullaparts 5 Squat Jumps

Running Intervals

4x800m @ 85% effort (2-minute rest between rounds)

Circuit

3 rounds of 100m Farmer's Carry, (moderate weight) 20 Wall Balls, (6-9kg) 15 Burpees

Tuesday

Recovery/Light Cardio

Cardio

30-40 minutes light cardio @ nose-breathing pace and some stretching after.

Wednesday

Strength/Power Upper Focus

Prep

Warm Up/Movement Prep

Row/Bike/Ski until 110-120bpm Then 2 rounds of 5/5 World's Greatest Stretch 5/5 Downward Dog Reach 8/8 Cossack Squat 5/5 Single Balance and Reach 12 Band Pullaparts 5/5 KB Overhead Press

DB Bench Press

6 x 5

Bent Over Row

6 x 6

DB Push Press

4 x 8

Single Arm DB Row

4 x 10

Physio ball Plank

3 x 0:45

1/2 Turkish Get Up

3 x 3

Thursday

Conditioning

Prep

Full Body Warm Up

Circuit

Perform 1 practice round of the sled push/pull and wall balls at a lower intensity to make sure the set up and weights are correct. Then 3 Rounds for Time: 1km Run 50m Sled Push (Light Weight) 50m Sled Pull (Light Weight) 50 Wall Balls

Friday

Recovery/Light Cardio

Saturday

Recovery/Light Cardio

Coach