PROJECT MASSOCHIST

Venabolic Strength

Multi-sport
Coaches
Jake Venables and Duncan Hundley

This program is GREAT for all athletes looking to build a foundation of explosive strength, work capacity, understand movement patterns and face different variations of time under tension following this Triphasic type of training. By the end of the 12 weeks, athletes will be comfortable moving heavy weights FAST.

Made by current Division I strength and conditioning specialists Duncan Hundley and Jake Venables, this program isn't for the faint of heart and requires focus, attitude and attention to detail.

Dedicate the time to your training and have fun with it!

$15
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EXPLOSIVE STRENGTH
By utilizing different time under tension protocols, athletes will find themselves moving weights they haven't touched in a fast and violent manner
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INCREASE LEAN MUSCLE MASS
Take yourself to the deep waters and challenge yourself during every training session. YOU vs YOU! By progressively overloading, not only will strength gains skyrocket, but muscle mass will pack on rapidly.
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THE BEST VERSION OF YOU
It's up to you to decide what you want to be, with the right mindset this program will install new traits or build upon those existing and take you to new heights
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 6 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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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 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
Barbells, Plates, Dumbbells, Resistance Bands
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Sample Week
Week 1 of 12-week program
Sunday
ACCUMULATION PHASE - SQUAT/BENCH

A

Back Squat

6 x 8 @ _ , _ , 50, 55, 60, 65 %

B

Bench Press

6 x 8 @ _ , _ , 50, 55, 60, 65 %

C1

DB Bench Press

3 x MAX

C2

Chest-Supported DB Row

3 x 15

D1

DB Rear Foot Elevated Split Squat

3 x 10

D2

Partner Nordic Hamstring Curl

3 x 5

E1

DB 6-way Shoulder Raise

3 x 15

E2

Hammer Curl

3 x 30

E3

Tricep Pushdown

3 x 30

F1

Barbell Farmer Hold

3 x MAX

F2

4-Way/ Manual Neck

3 x 10

F3

Roll Up Crunch

5 x 15

Conditioning

G

Steady-State Bike/Rower

15 min. steady-state on Airdyne/Assault Bike, Stationary Bike, or Rower - your choice

Monday
ACCUMULATION PHASE - CLEAN COMPLEX/FEEDER

A1

Hang Clean Pull

6 x 4 @ 50 %

A2

Box Jump

6 x 3

B1

Supine DB Tricep Press

3 x 100

B2

Hammer Curl

3 x 50

C1

Banded Lateral Raise

3 x 100

C2

Band Pull-Apart

3 x 100

C3

Band Face Pull

3 x 100

D1

Hollow Roll to V-Up

3 x 10

D2

Bodyweight Neck

3 x 15

D3

Gripper

3 x 25

Conditioning

E

Sled Drags

Light load - progress each week 400 yards

Tuesday
ACCUMULATION PHASE - FRONT SQ./INCLINE

A

Front Squat

6 x 8 @ _ , _ , 50, 55, 60, 65 %

B

Incline Bench Press

6 x 8 @ _ , _ , 50, 55, 60, 65 %

C

Incline DB Bench Press

3 x MAX

D

Forward Walking Lunges

3 x 10

E1

DB Arnold Press

3 x 15

E2

Lat Pulldown

3 x 15

F

Tricep Ladder

5 x 20

G1

Rice Variations (Grip)

4 x 25

G2

Banded lateral Neck (iso hold)

4 x 0:15

G3

Physio ball "Stir the Pot"

4 x 25

Wednesday
ACCUMULATION PHASE - DEADLIFT

A

Deadlift

6 x 8 @ _ , _ , 50, 55, 60, 65 %

B1

Stiff Leg Deadlift

3 x 10

B2

Power Shrugs

3 x 15

C1

Rubish Raises

3 x 10

C2

Prone Machine Hamstring Curl

4 x 25

D1

Plate Pinch Grip Hold

3 x 0:15

D2

4-Way Neck

3 x 0:10 @ 5

D3

Crunch

4 x 100

Conditioning

E

Sled Drags

Light load - progress each week 400 yards same load as Day 2, next week add weight

Thursday
ACCUMULATION PHASE - OHP, BENCH (VOL.)

A

Duffalo Bar Bench Press

20, 15, 12, 8, 6, MAX

B

Military Press

20, 15, 12, 8, 6, MAX

C1

Cable Chest Fly

3 x 20

C2

Chest Stretch

3 x MAX

C3

DB Snow Angels

4 x 25

D1

Chest-Supported Rear Delt Raise

4 x 25

D2

Chest-Supported Y Raise

4 x 25

E

Meadows Chest-Supported Shoulder Circuit

F1

DB Farmer's Carry

3 x 30

F2

4-Way/ Manual Neck

3 x 15

F3

Plank

3 x MAX

Friday
ACCUMULATION PHASE - GUNSHOW

A1

DB Overhead Tricep Extension

3 x 12

A2

Incline DB Curl

3 x 12

B1

Fat Bar 21's

3 x 21

B2

Banded Tricep Pushdown

3 x 50

C1

Rope KB Curls

4 x 25

C2

Tricep Ladder

4 x 25

D1

Skull Crushers

D2

Hammer Curl

Coaches
More from Venabolic Strength
coach-avatar Jake Venables

Former National Champion Linebacker. Current Strength and Conditioning Coach with UAB Football. Certified through CPPS Academy, USA Weightlifting, Darustrong Performance, FMS

coach-avatar Duncan Hundley

Anderson Powerlifting Athlete. Current Strength and Conditioning Coach with Clemson Football. Certified through the NSCA's CSCS and USA Weightlifting

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RIDE THE BULL

It won't always be easy and you won't always want to do it, but you still have to fight the battle and RIDE THE BULL. Make yourself 1% better every day

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PROJECT MASSOCHIST
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