Functional Physiques

Be Strong Training

Coach
Steve Kiely

Mixing CrossFit, Powerlifting and Bodybuilding into a unique program that builds strength and performance, whilst also optimising body composition.

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High Performance Body Transformations
This program offers the best aspects of training and cuts out all the crap. Progressive overload to get you stronger ane build muscle. FUN conditioning so you enjoy getting fitter and burning fat Structured Coaching with detailed instructions Fun team environment- just Online ;)
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Perform Well and LOOK GOOD doing it
You want to look good AND perform well. This program gives the perfect mix of the basic movements that build strength and performance, whilst also giving the right amount of Assistence movements to optimise your physique, have you feeling confident at the beach and balancing out your flexibility and mobility
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Progressive training 5 days a week, Mixing strength, conditioning, mobility and competition.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in our app
Equipment
Required
Kettlebell
Recommended
Barbell // Rings
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2021-9-20

Prep

A

Warm Up

2 Rounds 10 Up Downs 10 Frog Jumps 20 Mountain climbers

B1

Shoulder Press

5 x 8

B2

Ring Rows

5 x 10

C1

Goblet Squat

4 x 8

C2

Deadlift

4 x 12

C3

Sit-up

4 x 20

MetCon

D

8min AMRAP 20 Air Squats 10 KB Swing 5 Burpees

Tuesday
2021-9-21

Prep

A

Warm Up

2 Rounds 10 Air Squats 10 Glute Bridge 20 Penguin hops 20 high Knees

B

Back Squat

5, 5, MAX @ 60, 70, 80 %

C1

DB Floor Press

4 x 10

C2

Barbell Bicep Curl

4 x 10

C3

Tricep Supermans

4 x 10

Juarez Valley

D

20-11 Air Squats 1-10 Push Ups Walk to the other side of box between movements

Wednesday
2021-9-22

Warm Up

A

3 rounds 10 Air Squats 20 Shoulder Taps 10 Lunges 20 Mountain Climbers

Circuit

B

(0-5min.) Accumulate a 3min. Plank *Keep an eye on the clock or have your own stopwatch going and pause it when you fail or take a break (5-10min.) 90 Russian KB Swings (32/24kg.) (10-15min.) 800m Run (15-20min.) 70 Single DB Box Step Ups (20" for everyone. 20kg/12.5kg) (20-25min.) 60 Cal Row Same thing with 3min. time windows... (25-28min.) Accumulate a 2min. Plank (28-31min.) 60 Russian KB Swings (32/24.) (31-34min.) 400m Run (34-37min.) 40 Single DB Box Step Ups (37-40min) 40 Cal Row

Thursday
2021-9-23

Prep

A

Warm Up

2 Rounds 10 Swings/ KB deadlift 10 Up Downs 10 Groiners

B

Deadlift

5 x 5 @ 8

C1

Standing DB Press

4 x 8

C2

Band Pull-Apart

4 x 15

Metcon

D

ALT EMOM x 4 1) MAX Air Squats 2) 15/12cal Row 3) MAX Push Ups

Friday
2021-9-24

Prep

A

Warm Up

2 Rounds 10 Push Ups 10 Ring Rows 10 Band pullaparts 10 Bench dips

B

Bench Press

5, 5, MAX @ 60, 70, 80 %

C1

DB Front Raise

3 x 8

C2

Bent Over DB Row

3 x 12

D

Barbell Lunge

4 x 10

8min AMRAP

E

6 Deadlift 6 Burpee Over Bar 6 Sit Ups

Coach
coach-avatar Steve Kiely

Head Strength and Conditioning Coach

The Proof
verified-athlete-avatar Patrick

Body Transformation

Verified Athlete

"That was the best 12 weeks of training i've ever done. I'm Stronger, fitter and fighting better now than i ever have"

verified-athlete-avatar Agela Turner

6 Week Body + Performance Transformation

Verified Athlete

"Great Coaching and support and i couldn't believe the results i achieved in only 6 weeks. I can't wait to see what else i can achieve next."

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Functional Physiques
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Functional Physiques
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Functional Physiques
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Functional Physiques