Be The Hammer

Zaplicki Athletics

Coach
Justin Czaplicki

How capable are you? How strong are you? Can you run for as long as needed to evade danger? Can you carry your spouse to safety if your house was on fire? How easily can you move your own body through space? Do you want to be more capable and confident in all these and more? Join the team and let's get to work!

You will get real world strong. You will build the biggest engine you've ever had. You will be more athletic than you thought possible. You will work harder than you have in your life to this point. You will become capable and confident in your ability to handle whatever may come your way. JOIN US!

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Develop Brute Strength
Get strong. Period. This program will build the strongest version of you from every conceivable angle, using both traditional barbell movements and lots of strongman movements.
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Be An Athlete
Moving your body through space well is the basis for any strength and fitness program and this one is no different. You will be running, jumping, and doing a wide variety of calisthenics to compliment the heavy strength work. Being strong is useless if you can't move like an athlete.
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Build The Motor
Build the ultimate engine to run all this newly built strength and athleticism. Being strong and athletic is great, but if you can only use those attributes for short bursts you're going to have a bad time. Build a mile wide aerobic base to stack that strength and athleticism onto.
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 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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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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 and help hold you accountable to the plan
Equipment
Required
Barbell // DBs // Sandbag
Recommended
Farmers // Log // Stones
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-1-1

A1

Landmine Bar Twist

3 x 12

A2

Jumping Lunges

3 x 6

B

Back Squat

2, 5, 5, 5, 5 @ 85, 75, 75, 75, 75 %

C

Pause Back Squat

4 x 4 @ 65 %

D

Bulgarian Split Squat

4 x 10

E

Neck Curl

2 x 20

F

Sprint

6 x 20

Monday
Combat 3

A1

V-Ups

3 x 10

A2

Burpee Broad Jump

3 x 4

B1

Walking Lunges

4 x 100

B2

Pull-Up

4 x 6

C1

Standing DB Press

4 x 12

C2

Sandbag Carry

4 x 100

D

Sled Drag

1 x 8:00

Tuesday
2024-1-3

A

Conditioning Options

1 x 45:00

Wednesday
2024-1-4

A1

Strict Lower Hanging Leg Lifts

3 x 12

A2

Clapping Push-Up

3 x 5

B

Bench Press

2, 5, 5, 5, 5 @ 85, 75, 75, 75, 75 %

C

Barbell Row

12, 10, 8, 8

D1

Dip

3 x 12

D2

Bodyweight Row

3 x 12

E

Neck extensions

2 x 20

F

Juarez Valley Pushups

Thursday
Combat 4

A1

Sit-up

3 x 12

A2

Box Jump

3 x 4

B1

Offset Carry

4 x 100

B2

Lateral Lunge

4 x 10

C1

Single Leg RDL

4 x 8

C2

Atlas Stones

4 x 5

D

Burpee

1 x 50

Friday
2024-01-06

A

Conditioning Options

1 x 45:00

Saturday
2024-1-7

A1

DB Side Bend

3 x 12

A2

Lateral Bound

3 x 6

B1

Front Squat

6 x 1 @ 60 %

B2

Box Jump

6 x 1

C1

Deadlift

6 x 1 @ 60 %

C2

Max Effort Broad Jump

6 x 1

D

Sled Sprints

6 x 50

E

Side Neck

2 x 20

Coach
coach-avatar Justin Czaplicki

I've been competing in Strongman since 2006, and coaching others since 2016.

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Make Everything A Nail

This program will build you into the person that only sees nails and smashes them every single time

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Be The Hammer
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Be The Hammer
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Be The Hammer
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