Pure Graft FBC 1

ABC Programming - Coach Jimmi

Strength & Conditioning, Functional Fitness, General Fitness
Coach
Jimmi Wyatt

This is for anyone serious about training. It will help stimulate growth in both strength and conditioning. Get ready to put in that Pure Graft.

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Resilense
Will help you build resilience and fortitude.
Features
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Programming 5 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
Good will to learn and grow
Equipment
Required
Cardio // Barbell // Dumbbell
Recommended
Kettlebell // Bands // Med Balls // Sandbags
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Full Body 1

A1

Foam Roll - Full Body

1 x 10 @ 3:00

A2

Breathing Exercises

2 x 0:30

A3

Groiner

2 x 5

A4

Push-Up

2 x 6

A5

Glute activation bridge

2 x 10

A6

Band Pull-Apart

2 x 10

A7

Seated Box Jump

3 x 4

B1

Back Squat

4 x 8

B2

DB Bench Press

4 x 6

B3

Romanian Deadlift (RDL)

4 x 8

B4

Pull-Up

4 x 6

C

Assault Bike

10 x 0:06 @ 8

D1

Breathing Exercises

2 x 5

D2

Couch Stretch (Hip Flexors)

1 x 0:30

D3

Pigeon Stretch

1 x 0:30

D4

Pec Stretch

1 x 0:30

Monday
Week 1 Full Body 2

A1

Foam Roll - Full Body

1 x 10 @ 3:00

A2

Hamstring Pullover Box Breathing

2 x 0:30

A3

Frog Squat

2 x 10

A4

Band Dislocates

2 x 1

A5

Banded Active Hamstring Raise

2 x 10

A6

Mini Banded Lateral Walks

2 x 10

A7

Broad Jump

3 x 4

B

Versaclimber

1 x 15:00

C1

DB Bicep Curls

5 x 12

C2

BB Cyclist Squat

5 x 18

D1

DB Tricep Extension

5 x 12

D2

Russian KB Swing

5 x 18

E1

Breathing Exercises

1 x 0:30

E2

Quad Stretch

1 x 0:30

E3

Kneeling Forearm Stretch

1 x 0:30

Tuesday
Week 1 Rebound

A

Bear Breathing

3 x 5

Conditioning

B

Cardiac Output 1

Cardiac Output - 15 to 20 minutes long - RPE 5 (Heart rate between 130-150 bpm) Non stop work, keep breathing throughout - not about hard about control. You can run / bike / row / ski / climb / battle rope / medball slams etc or a combination of all

C1

Concentric Only Deadlifts

2 x 2.3

C2

Push Ups

D1

Hip Hinge Breathing

2 x 5

D2

Couch Stretch (Hip Flexors)

1 x 0:30

D3

Pigeon Stretch

1 x 0:30

D4

Pec Stretch

1 x 0:30

Wednesday
Week 1 Day 4

A1

Foam Roll - Full Body

1 x 10 @ 3:00

A2

Breathing Exercises

2 x 0:30

A3

Groiner

2 x 5

A4

Push-Up

2 x 6

A5

Glute activation bridge

2 x 10

A6

Band Pull-Apart

2 x 10

A7

Seated Box Jump

3 x 4

B1

Bulgarian Split Squat Low Box

4 x 8

B2

Decline DB Bench Press

4 x 6

B3

Frog Stance Deadlifts

4 x 8

B4

1-Arm KB Row

4 x 6

C

Woodway Curve Sprinting

1 x 15:00 @ 6

D1

Breathing Exercises

2 x 5

D2

Couch Stretch (Hip Flexors)

1 x 0:30

D3

Pigeon Stretch

1 x 0:30

D4

Pec Stretch

1 x 0:30

Thursday
Week 1 Day 5

A1

Foam Roll - Full Body

1 x 10 @ 3:00

A2

Hamstring Pullover Box Breathing

2 x 0:30

A3

Frog Squat

2 x 10

A4

Band Dislocates

2 x 1

A5

Banded Active Hamstring Raise

2 x 10

A6

Mini Banded Lateral Walks

2 x 10

A7

Broad Jump

3 x 4

B

Double Leg Bounds

1 x 0:10

C1

DB Arnold Press

5 x 12

C2

Copenhagen Holds

5 x 0:30

D1

DB Front Raise

5 x 12

D2

Front Plank on Elbows

5 x 0:30

E1

Breathing Exercises

1 x 0:30

E2

Quad Stretch

1 x 0:30

E3

Kneeling Forearm Stretch

1 x 0:30

Coach
coach-avatar Jimmi Wyatt

Strength and Conditioning Coach Hyrox / Deka Athlete Ex-Footballer 2x Pen Y Fan SAS Fandance Competitor

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Any questions

Hit me up on Instagram @coachjimmi for any questions you may have

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FAQs
Can anyone use this?
Yes. It has been created so everyone can use this programme and get results. Methods are plugged in so substitutes can be made.
Will I improve my strength?
Yes, we train all muscle groups and we add enough conditioning in to aid in the recovery process whilst building the energy systems.
The Proof
verified-athlete-avatar Bernard S

PT Client

Verified Athlete

"He knows me and he knows what works"

verified-athlete-avatar Ingy B

PT Client

Verified Athlete

"Started with Jim years ago and we went from general weight loss goals to performance goals and I've loved training ever since"

verified-athlete-avatar Michal V

PT Client

Verified Athlete

"Still work with him to this day!"

Pure Graft FBC 1