S.T.R.N.G.: Training by Andrew Stevens in TrainHeroic

S.T.R.N.G.

Stevens Training & Performance

Bodybuilding, Functional Training, Weightlifting, Multi-sport, General Fitness, Strength & Conditioning
Coach
Andrew Stevens

S.T.R.N.G.

STRENGTH THROUGH REINFORCED AND NONSTOP GRIND

THIS SYSTEM IS DESIGNED TO MAKE YOU STRONGER, FASTER, AND MORE ATHLETIC THAN EVER BEFORE!

CAREFULLY DESIGNED SESSIONS INCLUDE COMPONENTS OF MOBILITY/FLEXIBILITY/POWER/SPEED & STRENGTH TO HAVE YOU LOOK AND FEEL YOUR BEST!

THIS IS A PROGRAM THAT CAN BE DONE BY EVERYONE, BUT IT ISN'T FOR EVERYONE!

THOSE WHO ARE WILLING TO WORK, WILL REAP THEIR REWARDS!

** ARE YOU WILLING TO PUT YOUR STRENGTH TO THE TEST?!** FIND OUT WITH S.T.R.N.G.******

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Real Coaching from a Strength Coach
As someone who has coached novice and professional athletes, I've learned that while there is not one right way to train, there are many ways you can go wrong. Train with me and take out the guesswork. Gain access to a proven program and network of people that will keep you S.T.R.N.G. for LIFE!
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Health is Wealth
Within the program, Coach Stevens includes a plethora of mobility exercises to improve your mobility and flexibility to leave you feeling and looking your best!
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Fat Loss & Muscle Gain
You will experience fat loss and muscle gain through this program. In addition, you will become the strongest version of yourself. Daily conditioning and meticulously planned sessions will be your keys to success along with support for meal planning on your fitness journey!
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Strength In Numbers
This program will help you bust through old plateaus and hit new PRs on your main lifts!
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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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 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.
Equipment
Required
Barbell // Dumbbells // Kettlebells // Machines // Free Weights
Recommended
Bands
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Conditioning

A

Pre Training Upper Correctives/Mobility

- Wall Pec Stretch x 1 min ea - Lat Stretch x 1 min ea Mobility - Cat/Cow x 5 - Thread the Needle x 5ea - Walking Prayer Stretch x 3ea - Crab Bridge w/ OH Reach x 5ea - Scap Dislocates x 10 - Inchworm w/ Pushup x 10 yards

B

Medicine Ball Slam

3 x 8

C1

Incline DB Bench Press

5 x 4

C2

Band Face Pull

5 x 8

D1

Hammer Chest Press

4 x 6

D2

Bent Over DB Row

4 x 8

E

Chin-Up

5 x 8

F1

DB Fly

15, 12, 10

F2

Bent Over Rear Delt Fly

3 x 20

G1

Hammer Curl

3 x 8

G2

Seated Incline DB Curls

3 x 15

H1

Dip

3 x 8

H2

Tricep Rope Pulldowns

3 x 15

Circuit

I

Tabata Pushups 20 seconds of work followed by 10 seconds of rest for 8 rounds. Accumulate a total amount of pushups and record your score on the leaderboard.

Monday
Week 1 Day 2

Conditioning

A

Pre Training Squat Correctives/Mobility

- Couch Stretch x 1min ea - Pigeon Stretch x 1min ea - Frog Strech x 1min ea Mobility - - 90/90 Rotations x 10 - Banded Hip Internal Rotation Joint Mobilization x5 ea (3-sec hold) - Banded Ankle Mobilization x 5 ea (3-sec hold) - A-Frame Rotations x 5ea - Hip Airplanes x 3ea

B

Box Jump

3 x 5

C1

Back Squat

5 x 4

C2

Monster Walks

5 x 10

D

Barbell RDL

4 x 6

E1

Split Squat

3 x 10

E2

Cook Hip Lift

3 x 12

F1

Landmine Crossover Lunge

3 x 10

F2

Calf Raise

3 x 15

Circuit

G

Sled Push 30 seconds on : 30 seconds off x 8 Rounds Men - 2 Plates; Women - 1 Plate

Tuesday
Week 1 Day 3

A1

Med Ball Thruster

3 x 5

A2

Medicine Ball Slam

3 x 5

A3

Counter Movement Medball Shotput

3 x 2

B1

Hang Clean Jump Shrug

5 x 4

B2

Scarecrows

5 x 8

C1

DB Front Squat

3 x 8

C2

Russian KB Swing

3 x 15

D1

Ring Pull Up

3 x 10

D2

WEIGHTED PUSHUP

3 x 5

E1

Bottom Up KB Press

3 x 8

E2

Prone Machine Hamstring Curl

3 x 15

E3

Suitcase Carry

3 x 25

Circuit

F

Sled Push Intervals Men - 2; 45 pound plate Women - 1; 45 pound plate 12 second push followed by a 48 second rest x 8 rounds.

Wednesday
Week 1 Day 4

Prep

A

Pre Training Deadlift Correctives/Mobility

- Couch Stretch x 1min ea - Pigeon Stretch x 1min ea - Frog Strech x 1min ea Mobility - - Rocking Froggers x 10 - Dynamic Pigeon x 10 - Banded Ankle Mobilization x 5 ea (3-sec hold) - Open Books x 5ea - Hip Airplanes x 3ea - Good mornings x 10

B1

Trap Bar Deadlift

5 x 4

B2

Banded TKE

5 x 8

C

Barbell Hip Thrust

4 x 6

D

Step-Ups

3 x 8

E

Hyperextension

3 x 15

F

Ab Wheel

3 x 10

Thursday
Week 1 Day 5

Prep

A

Pre Training Upper Correctives/Mobility

- Wall Pec Stretch x 1 min ea - Lat Stretch x 1 min ea Mobility - Cat/Cow x 5 - Thread the Needle x 5ea - Walking Prayer Stretch x 3ea - Crab Bridge w/ OH Reach x 5ea - Scap Dislocates x 10 - Inchworm w/ Pushup x 10 yards

B

MB Push-Up & Chest Pass

3 x 5

C1

Seated DB Press

10, 8, 6, 4, 4

C2

Scarecrows

5 x 8

D

Pendlay Row

4 x 10

E1

DB Pullover

3 x 12

E2

Dip

3 x 8

F

DB Lateral Raise

15, 12, 10

G1

ZOTTMAN CURL

3 x 15

G2

Tricep Rope Pulldowns

3 x 15

Circuit

H

AMRAP 10 Minutes: Thrusters (choose load) Pull-ups Do one rep of each exercise the first round, then two reps, then three reps, and so on, until the time is up. 2 min Rest AMRAP 10 Minutes: Burpees DB Snatch on each arm. Do one rep of each exercise the first round, then two reps, then three reps, and so on, until the time is up.

Friday
Week 1 Day 6
Saturday
Week 2 Day 0
Coach
coach-avatar Andrew Stevens

My name is Andrew Stevens. I live to aid others in becoming the BEST versions of themselves through the medium of fitness. I’ve competed and coached at the highest level as a former Division 1 football player and collegiate strength coach. As such, I hold myself to the HIGHEST standard when it comes to providing YOU with results. Degrees & Certifications - MBA, CSCS, SCCC, NASM CES, PN Level 1

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Elevate Your Standards.

You will get serious results. If you're tired of spinning your wheels and wondering what to do, or where to go next. Look no further. S.T.R.N.G. is designed not only to make you look better, but also feel better!.

Get S.T.R.N.G.
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FAQs
Where Should I Start?
Jump right in and start today. No need to wait. And don't be that person who "starts tomorrow". Waiting is the first step to accomplishing nothing.
How long is each training session?
60-75 minutes Five Days Per Week.
What if I miss a day?
No need to worry. You can always move a training day to the weekend in case you need to miss a day.
The Proof
verified-athlete-avatar Ashley Cathers

Director of Athletic Performance

Verified Athlete

"I've gotten bigger, faster, and stronger by following the plan and trusting the process. Coach Stevens knows what he is talking about and I highly recommend him to any athlete who wants success."

verified-athlete-avatar Ahren Bohanan

Collegiate Hammer Thrower

Verified Athlete

"I would have never thought I'd be this strong ever again. You've helped get me back to a good place physically and shown me I can reach numbers I'd never thought I'd see again."

verified-athlete-avatar Bryan Morales

Lifestyle Client

Verified Athlete

"The way you work has changed my life."

S.T.R.N.G.