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!

$20

Get BEST OF Gym Jones Strength, Power, Aggression

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.

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.

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

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Equipment

Required

Barbell // Plates // Dumbbells // Kettlebells

Recommended

Box // Rower // Assault Bike

Sample Week

Week 1 of 8-week program

Sunday

WEEK 1 DAY 1

Conditioning

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

Hanging Knee Raise

4 x 20

KB RTW

4 x 20

Pull Up : Negative

4 x 3

Step-Ups

4 x 30

Conditioning

Cool Down

"Cool Down" with Foam Roller

Sunday

WEEK 1 DAY 1 | PM MOBILITY

20 Minute Full Body Yoga Flow

1 x 20:00

Conditioning

Sleep (hrs)

Minimum of 7 Hours of Sleep!

Monday

WEEK 1 DAY 2

Conditioning

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

Tempo Back Squat

1 x 1 @ 70 %

Tempo Back Squat

10 x 2 @ 70 %

Double KB Clean

6 x 6

Gorilla Row

6 x 20

Knee Jump to Box Jump

6 x 4

Rowing

1 x 1000

Conditioning

Cool Down

5-10 Minute Foam Roller

Tuesday

WEEK 1 DAY 3

Prep

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

DB Renegade Row

6 x 20

Farmer Carry

6 x 60

Pull-Up

6 x 5

Rowing

6 x 300

Conditioning

Cool Down

3x10 Peaks and Valleys to "Cool Down"

Tuesday

WEEK 1 DAY 3 | PM MOBILITY

Yoga 12 Minute Bedtime Wind Down

1 x 12:00

Conditioning

Sleep (hrs)

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

Wednesday

WEEK 1 DAY 4

Conditioning

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

Bench Press

1 x 2 @ MAX lb

Bench Press

10 x 10

Pull Up : Negative

10 x 5

Single Arm DB Row

4 x 10

Jump Squat

4 x 6

Banded Tricep Pushdown

4 x 25

1 1/4 Goblet Squat - Pieter Vodden

4 x 8

Conditioning

Cool Down

5-10 Minute Foam Roller

Thursday

WEEK 1 DAY 5

Prep

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)

Barbell Strict Press

5 x 10

Box Jump

5 x 5

Bodyweight Row

5 x 10

Barbell Push-Up

5 x 10

Pull-Up

5 x 5

Front-Leaning Rest (FLR)

5 x 1:00

Flutter Kick

5 x 60

Conditioning

Cool Down

"Cool Down" with 10 Minute Foam Roller

Thursday

WEEK 1 DAY 5 | PM MOBILITY

Hip and Low Back Yoga

1 x 23:00

Conditioning

Sleep (hrs)

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

Friday

WEEK 1 DAY 6

Conditioning

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

Hex Bar Deadlift

6 x 5

Hex Bar Deadlift

6 x 3

Hex Bar Deadlift

6 x 2

DB Box Jump

6 x 3

Rowing

10 x 30 @ 90

Hollow Rock PVGJ

1 x 200

Conditioning

Cool Down

5-10 Minute Foam Roller

Saturday

WEEK 1 DAY 7

Conditioning

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#

Active Recovery

1 x 20:00

Foam Roll

1 x 10:00

Saturday

WEEK 1 DAY 7 | PM MOBILITY

Brain Balancing Yoga

1 x 20:00

Coach