8 Week Strength - Modern Athlete

Modern Athlete Strength

Strength & Conditioning, Tactical / Military, Tactical
Coach
Brian

Our 8 week strength program is designed for athletes who want to pack on muscle and hit new PRs, but don't want to sacrifice their aerobic endurance while doing it. This strength program uses a conjugate style philosophy to achieve maximum strength gain, while maintaining endurace capbility through metabolic conditioning and running improvement training.

Often times, athletes feel as if they need to sacrifice one modality for improvement in another. We aim to bring you the best in hybrid performance programming so you can hit those new PRs while still being able to move efficiently.

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Move Big Weight
We build force by training max effort lifts and barbell acceleration (speed). Afterall, we know that force is measured by mass x acceleration. We know that moving big weight is a reflection of being a powerful human being. At the end of the day, that is our goal through this program. Build powerful humans.
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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell, Weights, Bands
Recommended
Sled
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Sample Week
Week 1 of 8-week program
Sunday
W1D1

A

Box Squat

3, 3, 2, 1, 1, 1, 1, 1

B1

DB Romanian Deadlift

4 x 10

B2

Good Morning

4 x 10

C

Barbell Roll Outs

4 x 10

D

Seated Banded Leg Curls

1 x 100

Monday
W1D2

Circuit

A

EMOM 60 MIN Minute 1: Assault Bike Minute 2: Sledge Hammer Swings Minute 3: Sandbag Zercher Carry Minute 4: Sled Push Minute 5: Rest

Tuesday
W1D3

A

Speed Bench Against Bands

9 x 3

B1

Seated Incline DB Curls

4 x 12

B2

Barbell JM Press

4 x 12

B3

DB Shrug

4 x 15

C

Standing Cable Wood Choppers

4 x 15

D

Band Pull-Apart

1 x 100

Wednesday
W1D4

Circuit

A

I'll be doing this as a run. If you need to supplement another cardio device then go ahead. Warm-Up 2-3 Mins 4 Rounds Run 4 Mins Walk 1 Min Run 3 Mins Walk 1 Min Run 2 Mins Walk 1 Min Run 1 Min Walk 3 Mins Cool Down 2-3 Mins

Thursday
W1D5

A

Sled Pull Power Walk

1 x 200

B

Box Squat

8 x 3

C

Deadlift

8 x 2

D

Shin Hop to Box Jump

1 x 25

E1

Barbell Glute Bridge

4 x 5

E2

Lying Leg Raise On Bench

4 x 10

F

Band Pull Through

1 x 100

G

Sled Pull Power Walk

1 x 200

Friday
W1D6

A

Floor Press

3, 3, 2, 1, 1, 1, 1, 1

B1

Chest-Supported DB Row

4 x 10

B2

Banded Tricep Extension

4 x 15

C

Landmine Cauldron

4 x 0:20

D

Straight Arm Pulldown

1 x 100

Saturday
W1D7

A

Cardio

1 x 60:00

Coach
coach-avatar Brian

Brian is a Power Athlete Block One coach and ISSA certified Sports Nutrition coach. Brian also coaches the monthly Modern Athlete Strength training team.

8 Week Strength - Modern Athlete