Field Strong's PAMC: Training by John Welbourn in TrainHeroic

Power Athlete

Coach
John Welbourn

Features
0 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Hypertrophy
The primary benefit of the metabolic circuit is metabolic hypertrophy. The circuit works by elevating growth hormone, following high-volume programming and training with short rest periods. By utilizing heavy resistance, high repetitions, and low rest, and involving many muscle groups, the circuit starts a cascade of anabolic hormones priming the body for maximal muscle growth.
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Energy Systems
By utilizing short rest periods and peripheral heart action training, the metabolic circuit provides a unique conditioning aspect that ramps up glycolytic and aerobic capacity. Therefore, building a solid foundation to which to build more advanced training methods.
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Glycolysis
Glycolysis relies on energy converted from glucose into ATP. The burning sensation you feel during exercise is caused by a buildup of hydrogen ions, a byproduct of glycolysis, which can inhibit muscle contraction, resulting in wobbly knees after a full-out effort. The more you train your glycolytic system the better you’re able to buffer these ions and the faster you can recover between sets.
Features
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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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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 an app.
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Sample Week
Week 1 of 8-week program
Sunday
Pre PAMC - DAY 01

A1

Assault Bike

1 x 15:00

A2

Rowing

1 x 15:00

A3

Jump Rope

1 x 15:00

B1

Banded Hamstring Curls

5 x 10

B2

Back Squat

10, 9, 8, 7, 6

B3

Bodyweight Bulgarian Split Squat

5 x 10

C1

4 Way Dead Bugs

4 x 0:30

C2

Side Pillar to Hip Drop and Reach

4 x 10

D1

KB Single Arm Elevated RDLs

2 x 10

D2

Banded Active Hamstring Stretch

2 x 0:40

D3

Vertical Column Side Stretch

2 x 0:40

Monday
Pre PAMC - DAY 02

A1

Assault Bike

For Completion

A2

Rowing

For Completion

A3

Jump Rope

For Completion

B1

Close Grip Bench Press

4 x 8

B2

Seated DB Press

4 x 10

B3

Deficit Push Ups

4 x 8

C1

Iron Man Holds

4 x 0:30

C2

Superman Holds

4 x 0:30

C3

Reverse Shrugs on Dip Bars

4 x 10

D

Vertical Column Side Stretch

3 x 2:00

Tuesday
Pre PAMC- DAY 03

A1

Scapula Depression

4 x 10

A2

Pull Up - Strict

4 x 10

A3

Reverse Shrugs on Dip Bars

4 x 10

A4

Parallel Bar Dips

4 x 10

B1

Hammer Curls

20, 20, 15, 15, 10

B2

Banded Tricep Extension

30, 30, 25, 25, 20

B3

Dumbbell Hex Press

20, 20, 15, 15, 10

C1

Banded Support Full Squat

4 x 1:00

C2

Banded Active Hamstring Stretch

4 x 2:00

C3

Dancer Stretch

4 x 1:00

Wednesday
Pre PAMC- DAY 04

A1

Box Jump

1 x 40 @ 20

A2

Pull Up - Strict

1 x 30

A3

True Push Ups

1 x 30

B1

Barbell Weighted Step Up

4 x 8

B2

Med Ball to Toes

4 x 10

C1

KB Supported Dead Bugs Hands

5 x 0:30

C2

KB Supported Dead Bugs Feet

5 x 0:30

Thursday
Pre PAMC - DAY 05

A1

Cocky Walks

3 x 10

A2

High Knee Lunge

3 x 10

A3

High Knees

3 x 10

B1

Landmine Push Press

1 x 20

B2

Slide Board Push Ups

1 x 10

B3

Sandbag Shoulder Toss

1 x 5 @ MAX lb

Friday
Pre PAMC - DAY 06

A1

Scapula Depression

3 x 10

A2

Reverse Shrugs on Dip Bars

3 x 10

A3

Parallel Bar Dips

3 x 10

A4

Plate Flips

3 x 10

B1

Pull Up - Strict

1 x 5

B2

True Push Ups

1 x 10

B3

Dumbbell Walking Lunge

1 x 20

Saturday
Pre PAMC - DAY 07

A

Rest

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Glycolytic Capacity

If your goal is big capacity and a well trained glycolytic and aerobic system, look no further than the Power Athlete's Metabolic Circuit. To say this is a heavy weight fist fight is understatement. So be prepared to push yourself harder than you thought p

Get Field Strong's PAMC
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FAQs
Is this a program suited for beginners?
No. This is an intermediate/advanced training program that is going to assume you are proficient with barbells and dynamic movement. If you are new to this stuff, check out Bedrock.
Can I do this program if I train in a garage and have limited space?
Yes, many have successfully executed this cycle with limited resources. Just requires creativity and speed in movement transitions.
Field Strong's PAMC