Anchor of Iron
Weightlifting, Powerlifting, Power Sports , General Fitness, Personal Training, Functional Training, Women's TrainingChain Reaction
Built for athletes and lifters who want to move with explosive power, Chain Reaction is a progressive strength and conditioning program designed to maximize force production, speed, and efficiency. Every session is structured to challenge the body through proven strength methods, accessory lifts, and conditioning work that keep you building momentum week after week.
Whether you’re chasing PRs on the platform, looking to sharpen your athletic edge, or simply wanting to feel stronger and more capable in daily life, this program delivers. Expect a balance of heavy lifts, dynamic effort work, and functional strength movements that build the foundation for long-term performance.
What you’ll get:
Progressive 5-week training cycles with clear structure
4 sessions per week (30–60 minutes each)
Focus on explosive strength, stability, and conditioning
Accessory work to bulletproof joints and prevent injury
TrainHeroic app features: track progress, log weights, message your coach, and stay accountable
Chain Reaction isn’t just about lifting—it’s about creating momentum in your training that carries over to every aspect of life and sport.
1 sessions per week
Must use App app to view and log training
Program Training
A
Glute Warm Up
5 x 1:00
B
Goblet Squats
3 x 10
C
Hip Thrust
3 x 8
D
Defecit KB Suitcase Deadlifts
3 x 8
E
Bulgarian Split Squat
3 x 8
F
Weighted Step Ups
3 x 10
A
My Dynamic Warmup
6 x 1:00
B
Glute Bridge
3 x 12
C
Fire Hydrant
3 x 8
D
Banded Monster Walks
3 x 8
E
Banded Clam Shell
3 x 8
F
Pistol Squats to Bench
3 x 8
A
My Dynamic Warmup
6 x 1:00
B
KB Hip Shift
3 x 10
C
Lunge Flow
3 x 10
D
KB swings
3 x 20
E
Crosshack Squat with Lift
3 x 10
F
Frog Jumps
3 x 10
A
My Dynamic Warmup
6 x 1:00
B
Reverse Runners Lunge with Slide
3 x 8
C
Curtsy Lunge
3 x 8
D
Good Morning
3 x 8
E
Kneeling Step Ups
3 x 8
F
B Stance Hinges
3 x 8
