3Sixty Athlete: Training by Joe Mascaretti in TrainHeroic

3Sixty Athletics

Functional Fitness

Coach

Joe Mascaretti

Features
5 sessions per week
Must use App app to view and log training
Team Training

$30 / mo

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What To Expect

3 Full-Body Strength & Power days focused on athletic movement. 2 Conditioning days to Improve endurance and cardio. Exercise Video Demos: Clear demo videos for every movement so you can train confidently. Mobility Support. Target tight hips, shoulders, and back pain with routines that leave you feeling loose, mobile, and pain-free.

Time Efficient, Flexible Training

Each workout can be completed in an hour or less.

A Well Rounded Plan

3SIxty Athlete emphasizes the importance of a balanced, well rounded program. The goal is to look good, feel good, and perform well. We do this with just the right amount of heavy functional strength training, conditioning, power training, core work, and mobility drills.

Who is this plan for?

This program is best for athletes and former athletes who want a well balanced program that develops power, strength, conditioning, and mobility with effective time efficient workouts that are safe.

Features

Access to me

I will hold you accountable and provide the feedback you need to safely and effectively complete your workouts.

Programming 5 days per week

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

Exercise Video Guidance

Demo videos to guide your training and make execution easy.

Delivered through TrainHeroic

Every training session is sent straight to your phone through the app! View workouts and track progress all in one easy to use place.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Day 1

Glute Bands - Double Leg Squeeze

2 x 20

Standing Band Shoulder Raise

2 x 20

Rotational Box Jump

3 x 8

Rotational Med Ball Slam

3 x 8

B Stance Trap Bar Deadlift

4 x 6

Incline BB Bench Press

4 x 6

Goblet Reverse Lunge

3 x 8

Neutral Grip Pulldown

3 x 8

BB Hip Thrust

3 x 10

Straight Arm Pulldowns

3 x 10

Plank Slider Body Saw

3 x 12

Side Plank Knee Drive Plus Band

3 x 8

Tuesday

Day 2

Interval Run

5 x 3:00

Wednesday

Day 3

Squat To Stand

2 x 8

Downward Dog To Bear Load

2 x 8

B Stance Single Arm KB Swing

3 x 10

DB Hop Out Lunge

3 x 10

Front Squats

4 x 6

Standing Cable Row

4 x 8

BB SL RDL

3 x 8

DB Bench Press

3 x 8

DB Lateral Deadlift

3 x 10

TRX Face Pull

3 x 10

Pushup Position Ab Wheel Rollout

3 x 8

Decline Reverse Crunch Leg Raise

3 x 8

Thursday

Day 4

LSD Zone 2 Cardio

1 x 60:00

Friday

Day 3

Warmup

3Sixty Warm Up Circuit

2 Rounds: Same Side Arm/Leg Lowers x 10/10 Single Leg Bridge x 10/10 Bird Dogs x 10/10 Pushup Taps x 10/10 Spiderman x 5/5

KB Hop Out Squat

3 x 10

DB Power Cleans

3 x 10

DB Bulgarian Split Squat

4 x 6

BB Row

DB Goblet Squat

3 x 8

Standing Landmine Press

3 x 8

Weighted Back Extensions

3 x 10

DB Bent Over Lateral Raise

3 x 10

Dead Bug Med Ball Leg Kick

3 x 12

TRX Double Leg Knee Tucks

3 x 12

Coach

More from 3Sixty Athletics

Joe Mascaretti

Look good. Feel good. Perform even better.

doEVERYTHING

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FAQs

What equipment will I need?

Access to a full gym is recommended. The program has a lot of variability so it does require a good bit of equipment. A squat rack, barbell, plates, adjustable bench, dumbells/kettlebells, stability ball, medicine ball, trx, plyo box, bands/cables, are all used throughout the program.

What if I can't fit all 5 days?

I've created this plan to fit into everyones individual situation. For example, if you can only make it to the gym twice a week, follow 2 of the total body strength/power days and you will do great.

I love taking classes, how does this program fit with that?

Me and almost all of my clients who follow this plan modify it and add classes. A typical set up would be 2 3Sixty strength days supplemented with 1-2 high intensity classes like Barry's, Soul Cycle, OTF, F45, or BJJ and 1-2 lower intensity classes like pilates, barre, yoga, solid core, etc.

How long is the commitment?

No minimum length terms or contracts. The program will auto-renew each month, but if you wish you cancel your subscription at any time you can cancel within the app or simply message me and I'll take care of it for you.

What if I have questions about the workouts?

I am here for you throughout your time on the program and forever after. Reach out with any questions you have and I will do my best to guide you in the right direction.

Does this program include form checks?

Yes! The more interaction we have the better. I love getting technique videos. I'll provide feedback on form and execution within 24 hours.

How long do the workouts take?

All training sessions can be completed in less than 60 minutes.

How much experience do I need to start this plan?

This program is best for people who already have some previous experience working with dumbbells, barbells, etc. If you have absolutely no prior gym or lifting experience, send me a message and I'll hook you up with an awesome intro program to get you started.

Are the workouts sent out daily?

I load up the workouts weekly on Sunday so you can see what is coming up. The program will remain largely the same for each 4 week phase to allow for adaptation and progressive overload.

What if I can't workout on the assigned day?

No problem! You can move that workout to a different day and still record all your stats as usual.

Who is this program for?

This program is best for athletes and former athletes who want a well balanced program that develops power, strength, conditioning, and mobility with effective time efficient workouts that are safe.

Who is this program not for?

This program is not for girls who just want to be little and skinny. You will get toned, burn fat, get strong, look athletic, and feel athletic. It is not for guys who want to get absolutely jacked and huge. But you will add muscle, get strong, look athletic, and feel athletic.

The Proof

Riley Denihan

Verified Athlete

""I've trained with Joe since my days as a high jumper ten years ago! It's crazy to look back and see the growth. I am stronger, leaner, and more toned. I love training with him because I know his plan is going to be effective, time efficient, and safe.""

Cheri Kordvani

Verified Athlete

""I played basketball in college and then got big into fitness. I looked the part but had lost the athleticism I had while I was playing. This program built back the speed, power, strength and mobility."

Ker Moran

Verified Athlete

""I started training with Joe during college lax, but now I follow 3Sixty Athlete. It helped me get ready for the NYC marathon(twice!) and for my wedding! I love not having to worry about what to do in the gym, he takes all the guess work out of it. I just go in, follow the plan, and get out!""

Lindsey Ronbeck

Verified Athlete

""3Sixty Athlete brings me back to my lax days as a Gator. I love how the workouts are so well rounded. In an hour you work on mobility, power, strength, core, and conditioning. It is such a time efficient way of training.""

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