The Shadow: Training by John Welbourn in TrainHeroic

The Shadow

Power Athlete

Coach
John Welbourn

Monsters are built in the shadows and they tend not to lurk in the bright spot light. They are forged in dark, poorly lit garage gyms, basements and small warehouses with concrete walls and places where the "fitness crowd" would never dare dirty their Lulus & gym shark capris.

Welcome to one of Jacked Street's most powerful and well regarded programs - The Shadow. The Shadow cycle evolved after taking a stroll down memory lane and revisiting a old training log. I had been following a Yates/Metzner-esk training approach taking one set to failure on heavy compound movements. I found when done correctly, this style of training can pack on muscle and drive adaptation. The result was size and the strength to handle big poundages. It was not for the faint of heart so I had a few different training partners in those days as intensity was high and I needed the energy.

Regardless how potent a program is, to get a place on Jacked Street it takes more than just muscle, you have to be strong. So prepare to hammer the intensity nail for the next 8 weeks.

Prepare. Yourself.

John

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Muscle
Something needs to happen to trigger muscle growth: stress, tension, or damage. This program will use mechanical tension by pushing certain movements to failure to drive muscle. Over the next 8, weeks we will push to move progressively heavier loads to drive adaptation and increase muscle.
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Strength
Strength is the ability to create muscular tension. We measure strength by how well we can exert it on the world around us. All too often we forget that strength is the platform on which everything is built and the goal is to make sure we are always the strongest, baddest around.
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Density
Muscle density is defined as the amount of lean muscle tissue that your body has in comparison to the amount of fatty tissue. The more muscle tissue, the more dense the muscle appears. Density equals stronger muscle fibers allowing the production of more power. Muscle density is about the strength of the muscle.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenges you to take it to the next level.
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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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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 your training
Equipment
Required
Barbell, weights, plates, dumbbells, kettlebells, bands
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Sample Week
Week 1 of 8-week program
Sunday
The Shadow / Day 01

Prep

A

From the Desk of John Welbourn

Monsters are built in the shadows. Monsters don't lurk in the bright spot light. Then are forged in dark, poorly lit garage gyms, small warehouses with concrete walls and places where "fitty" wont want to dirty their Lulus or gym shark. Welcome to the next installment of Jacked Street with "The Shadow". I went back and looked at some of my old training logs when I followed a Mike Metzner/Dorian Yates approach with one set to failure on compound movements. I found when done correctly, it would drive the muscle adaptation and result in handling some insane poundages. On Jacked Street it takes more than just muscle to buy a place, you have to be as strong as you look so we are going to hammer the intensity. Heads up, we have a few weeks of acclamation to get you primed to scare anything lurking the dark. Get it. John

B1

Physioball Hamstring Curl

10, MAX

B2

Dumbbell RDL

2 x 10

B3

Bodyweight Bulgarian Split Squat

10, MAX

C

Back Squat

10, 6, 4

D

Back Squat

10, MAX

E1

Isometric GHD Bridge Holds

3 x 0:30

E2

Dumbbell Goblet Squat

3 x 60

E3

Standing Calf Raises w/ Single DB

3 x 60

Monday
The Shadow / Day 02

Prep

A

From the Desk of John Welbourn

I want to use the prep work to get our upper body primed and ready to work. We are going to train a push & pull today with heavy upper chest with some pulling to make sure we are staying balanced. On the shadow sets, we are hitting 10 reps before our final set so we start to understand what weight we can handle on what. This is all about acclimating to some new intensity and targeted volume. I have some aerobic work programmed as optional. If you have the time, start working that aerobic base as it helps with the training to have a large base to pull from. Enjoy and hit me up with any questions. John

B1

Incline Fly

3 x 12

B2

Deficit Push Ups

3 x 15

B3

Rear Delt Band Pulls

3 x 15

C

Incline Barbell Bench Press

10, MAX

D

Incline Barbell Bench Press

10, 8, 6

E1

Dumbbell Pull Over

3 x 12

E2

Straight Arm Push Down

3 x 12

F

Standing One Arm DB Row

10, MAX

G

Incline Bench Rear Delt Fly

10, MAX

H

Assault Bike

1 x 20:00

Tuesday
The Shadow / Day 03

Prep

A

From the Desk of John Welbourn

My favorite day of the week - arms. I want you to hit the prep work then prepare to smash the biceps and triceps. I have some shoulder work mixed in just to make sure we are training those capped delts. Get to work. John

B1

Supine Ring Pull Up Iso Hold

3 x 10

B2

Supine Ring Pull Up

3 x 10

B3

Banded Hammer Curls

3 x 20

C1

Barbell Bicep Curls

10, 10, MAX

C2

Alternating Dumbbell Bicep Curls

10, 10, MAX

C3

Seated Incline Curls

10, 10, MAX

D1

Parallel Bar Dips

10, 10, MAX

D2

Banded Push Ups

10, 10, MAX

D3

Dips Between Benches

10, 10, MAX

E1

Dumbbell Lateral Raise

10, 10, MAX

E2

Dumbbell Standing Arnold Press

10, 10, MAX

E3

Banded Shrugs

10, 10, MAX

F

Assault Bike

1 x 20:00

Wednesday
The Shadow / Day 04

Prep

A

From the Desk of John Welbourn

Today is an active recovery day with 20 minutes of aerobic work at 70% HR. That means take 220 minus your age x 70%. That is the zone I want you to stay in this week. This means you are going to need a way to measure heart rate. A watch or chest strap that ties to the implement of your choice is a must. If you have no access to measure HR, 70% feels like you are working hard but could still have a conversation with stopping to take big breaths. Then some dedicated trunk work in preparation for tomorrow. John

B

Aerobic

1 x 20:00

C1

4 Way Dead Bugs

3 x 60

C2

Banded Thoracic Rotations

3 x 10

C3

Med Ball to Toes

3 x 10

Thursday
The Shadow / Day 05

Prep

A

From the Desk of John Welbourn

It is go time. We have prep work to get the whole body primed for what I have in store. This one is going to awesome - so prep yourself. This is where the monsters lurk - in the shadows. I want to hit some upper back with pull ups to start. I like hitting the pull ups early so I am not so taxed, I cant give a full effort. Once you smash those, we are on to the fun with heavy RDLs for our Shadow set. I want to handle 10 reps, rest then a set of max reps. Use straps, howl at the moon, drink a Redbull and crank up some heavy metal or gansta rap to fuel this one. Once you smash the RDLs, we have one more Shadow set with heavy DB Bulgarian split squats and calf work. Get to it. John

B1

Reverse Shrugs on Dip Bars

3 x 10

B2

Band Assisted L Pull Up

3 x 10

B3

Band Face Pull

3 x 20

C

Pull Up - Strict

10, MAX

D

Barbell RDL

10, 6, 4

E

Barbell RDL

10, MAX

F

Dumbbell Bulgarian Split Squat

3 x 10

G1

Dumbbell Bulgarian Split Squat

10, MAX

G2

Standing Calf Raises

2 x 30

Friday
The Shadow / Day 06

Prep

A

From the Desk of John Welbourn

Final training day of the week has us putting the big hurt on the lower chest with declines and bench dips with our transient hypertrophy work. This term refers to pumping-up of muscle that occurs during our targeted training. This effect drives fluid into interstitial and intracellular spaces of the muscle. Like everyday, we are starting with some prep work, then getting into the fight with chest, shoulders and arms. We got a lot some make sure you are resting and do the aerobic work if you need to get your butt in shape. Remember summer is coming up fast. John

B1

Barbell Front Raise

3 x 10

B2

One Arm Banded Lateral Raise

3 x 20

C1

Slight Decline DB Bench

3 x 15

C2

Dips Between Benches

3 x MAX

D1

Barbell Reverse Curl

3 x 15

D2

Single Arm Arnold Press - 1/2 Kneeling

3 x 15

D3

Seated Barbell Curl

3 x 15

Saturday
The Shadow / Day 07

A

Rest

For Completion

Coach
coach-avatar John Welbourn

John Welbourn is CEO of Power Athlete, Inc and a 9-year veteran of the NFL. He has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army, Naval Special Warfare and DEVGRU. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies and he is host of Power Athlete Radio.

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The Shadow

Many talk about training intensity and pushing past the limits but few make good on that promise. The Shadow takes on a journey few ever will.

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FAQs
Who is this training for?
For anyone looking to get pack on muscle in a short period time.
How will I feel after the training?
Spent. Like you got hit by a truck the first week. Then you will acclimatize.
Can I do this program without a training partner?
It can be done without a training partner, but who will hold your phone for the gram?
The Shadow