BEST OF Gym Jones Strength, Power, Aggression: Training by Matt Owen in TrainHeroic

BEST OF Gym Jones Strength, Power, Aggression

Gym Jones

Coach
Matt Owen

This program is the most successful cycle we've ever had on our Gym Jones Strength, Power, Aggression team to date. More personal bests and milestones were achieved during this 8 week phase than any other we've run on this team, so we've decided to offer it as a standalone program for anyone who is looking for a program that will help them hit their goals on their terms.

This cycle will focus on increasing strength and power in the gym using barbells, kettlebells, dumbbells, and bodyweight modalities to produce real world strength and durability that works for every kind of athlete. This cycle also emphasizes recovery and includes 4x guided mobility sessions per week designed to compliment the strength work done that day.

Start the program whenever you'd like to, follow the program at your own pace, and chase your goals on your terms!

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Proven Programming
This cycle has been tested by our Gym Jones Strength, Power, Aggression team and produced more PR's than any other cycle we've run on the team to date. Commit to a program knowing that it's been tried and tested, modified and perfected to lead you to success.
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Accessory work for durability
What good is strength if you can't build and maintain it while staying injury free? This program includes accessory and structural work intended specifically to keep you safe and strong for the long haul.
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Prioritize Recovery
We've included 4x mobility sessions per week in addition to your strength work, designed specifically to help you recover from whatever else was programmed that day.
Features
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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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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Barbell // Plates // Dumbbells // Kettlebells
Recommended
Box // Rower // Assault Bike
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Sample Week
Week 1 of 8-week program
Sunday
WEEK 1 DAY 1

Conditioning

A

Warm Up (Lower/ Deep Core)

Warm Up with 5 minute Cardiovascular Effort + Foam Roller + 2x10 Air Squat + 2x10 Good Morning @ PVC + 2x10 OHS @ PVC + 2x5 Push-Up + 2x5 Peaks and Valleys + 3x30 Ring FLR + 2x15 Leg Raise

B1

Hanging Knee Raise

4 x 20

B2

KB RTW

4 x 20

B3

Pull Up : Negative

4 x 3

B4

Step-Ups

4 x 30

Conditioning

C

Cool Down

"Cool Down" with Foam Roller

Sunday
WEEK 1 DAY 1 | PM MOBILITY

A

20 Minute Full Body Yoga Flow

1 x 20:00

Conditioning

B

Sleep (hrs)

Minimum of 7 Hours of Sleep!

Monday
WEEK 1 DAY 2

Conditioning

A

Warm Up (Squat)

Warm Up with 5 Minute Run, Row, Bike, SkiERG, Treadmill, ETC Then Foam Roller Then 3x10 Air Squat + 3x5 Goblet Squat @ 25# + 3x10 Shoulder Dislocate + 3x10 Good Morning @ PVC + 3x10 OHS @ PVC + 3x10 Split Squat @ No Weight

B

Tempo Back Squat

1 x 1 @ 70 %

C

Tempo Back Squat

10 x 2 @ 70 %

D1

Double KB Clean

6 x 6

D2

Gorilla Row

6 x 20

D3

Knee Jump to Box Jump

6 x 4

E

Rowing

1 x 1000

Conditioning

F

Cool Down

5-10 Minute Foam Roller

Tuesday
WEEK 1 DAY 3

Prep

A

Warm Up #2

Warm Up with 5 Minute Run @ Easy Pace + 3x (10 second Sprint/ 50 seconds Easy) + Foam Roller + 10x Shoulder Dislocate + 10x OHS @ PVC + 5x Jump Squat Three Blocks Then 10x Push-Up + 10x Push Press @ Light DBs + 5x Goblet Squat Three Blocks

B1

DB Renegade Row

6 x 20

B2

Farmer Carry

6 x 60

B3

Pull-Up

6 x 5

B4

Rowing

6 x 300

Conditioning

C

Cool Down

3x10 Peaks and Valleys to "Cool Down"

Tuesday
WEEK 1 DAY 3 | PM MOBILITY

A

Yoga 12 Minute Bedtime Wind Down

1 x 12:00

Conditioning

B

Sleep (hrs)

Minimum of 7 Hours of Sleep Be Sure to Eat Breakfast Tomorrow!!

Wednesday
WEEK 1 DAY 4

Conditioning

A

Warm Up (Upper Body 3)

Warm Up with 5 minute Cardiovascular Effort @ Easy Pace + Foam Roller + 2x10 Band Pull Apart @ Light Band + 2x10 Shoulder Dislocate + 2x10 Front Raise + 2x10 Lateral Raise + 2x20 KB Swing @ Moderate Weight + 2x8 Push-Up with 2 second ISO Hold in Bottom Position

B

Bench Press

1 x 2 @ MAX lb

C1

Bench Press

10 x 10

C2

Pull Up : Negative

10 x 5

D1

Single Arm DB Row

4 x 10

D2

Jump Squat

4 x 6

D3

Banded Tricep Pushdown

4 x 25

D4

1 1/4 Goblet Squat - Pieter Vodden

4 x 8

Conditioning

E

Cool Down

5-10 Minute Foam Roller

Thursday
WEEK 1 DAY 5 

Prep

A

Warm Up #2

5-10 minute Cardiovascular Effort + Foam Roller + 3x10 Air Squat + 3x10 Shoulder Dislocate + 3x10 Good Morning @ PVC + 3x5 Goblet Squat @ Light KB + 3x20 Frog Hop (Hands Over-Head)

B

Barbell Strict Press

5 x 10

C1

Box Jump

5 x 5

C2

Bodyweight Row

5 x 10

C3

Barbell Push-Up

5 x 10

C4

Pull-Up

5 x 5

D1

Front-Leaning Rest (FLR)

5 x 1:00

D2

Flutter Kick

5 x 60

Conditioning

E

Cool Down

"Cool Down" with 10 Minute Foam Roller

Thursday
WEEK 1 DAY 5 | PM MOBILITY

A

Hip and Low Back Yoga

1 x 23:00

Conditioning

B

Sleep (hrs)

Get at Least 7 Hours of Sleep and Prepare for Deadlift Tomorrow!

Friday
WEEK 1 DAY 6

Conditioning

A

Warm Up (Deadlift 2)

Warm Up with 5 Minute Cardiovascular Effort @ Easy Pace + Foam Roller Then 2x8 Peaks and Valleys + 2x20m Front Bear Crawl + 2x20m Reverse Bear Crawl + 2x10 Air Squat + 2x20 KB Swing @ 25-53# + 2x20 Split Squat per Leg

B1

Hex Bar Deadlift

6 x 5

B2

Hex Bar Deadlift

6 x 3

B3

Hex Bar Deadlift

6 x 2

B4

DB Box Jump

6 x 3

C

Rowing

10 x 30 @ 90

D

Hollow Rock PVGJ

1 x 200

Conditioning

E

Cool Down

5-10 Minute Foam Roller

Saturday
WEEK 1 DAY 7

Conditioning

A

KB Complex 1

"Kettlebell Complex" 10x KB Clean + 10x KB Push Press + 10x KB Front Squat + 30yd KB Front Rack Carry + 15x KB Swing + 30yd KB Over-Head Carry Rest 2 minutes Three Blocks Guys @ 2x25-45# Ladies @ 2x15-35#

B

Active Recovery

1 x 20:00

C

Foam Roll

1 x 10:00

Saturday
WEEK 1 DAY 7 | PM MOBILITY

A

Brain Balancing Yoga

1 x 20:00

The Mind Is Primary

Your best self is waiting! Jump into 8 weeks of personal bests today.

Get BEST OF Gym Jones Strength, Power, Aggression
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BEST OF Gym Jones Strength, Power, Aggression