BVP
Multi-sport, Functional Fitness
Coach
Brandon Vachon
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 6 days per week
Can be done as a 4-6 day training split with, 4 lifts, 1 sprint day, 1 conditioning session
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Sample Week
Week 1 of 12-week program
Sunday
Sprint Day
A
Skips
2 x 30
B
A Skips
2 x 15
C
B-Skip
2 x 15
D
Extensive Straight Legged Bounds
2 x 15
E
Intensive Straight Legged Bounds
1 x 30
F
Acceleration Work
Monday
Lower 1
A
Box Jump
1 x 10:00
B
Tempo Power Clean
5 x 2 @ 75 %
C
Deadlift EMOM
6 x 3 @ 75 %
D
Bulgarian Split Squat
3 x 10 @ 8
E
Seated Hamstring Curls
3 x 10
F
Cable Crunch
3 x 12
Tuesday
Upper Day 1
A
Power Snatch + OH Squat
6 x 1 @ 70 %
B
Bench Press
1 x 14:00 @ 75 %
C
Single Arm Row
3 x 12
D
Dip ISO
2 x 0:30
E
Alternating DB Hammer Curl
3 x 8
Wednesday
Week 1 Day 4
A
Aerobic Work
For Completion
Thursday
Lower 2
A
High Pull + Power Clean
6 x 1 @ 80 %
B
Hack Squat
10, 8, 6
C
Deficit Stiff Legged Deadlift
3 x 6
D
Single Leg, Leg Extensions
2 x 6
E
Hip Abductor Machine
2 x 10
Friday
Upper 2
A
Push Press
5 x 2 @ 65 %
B
Overhead Press
1 x 14:00 @ 75 %
C
Lat Pulldown
3 x 10 @ 2
D
Single Arm Push Up
3 x 8
E
Dead Hang
3 x 0:30
