Grindstone
Power Athlete
Functional Training, Multi-sport, Functional Fitness, General Fitness, Strength & ConditioningLife's busy enough. Your training shouldn't be another problem to solve. Grindstone replaces random workouts with adaptable programming and structured strength and conditioning, giving you a proven plan that keeps you progressing, even when life gets in the way.
Built for the executive, the parent, the shift worker and the everyday athlete who still wants to perform.
Your membership includes:
1 Mandatory Upper Body Session Every Week: Build pressing power, pulling strength, and the upper-body muscle to look as capable as you perform.
1 Mandatory Lower Body Session Every Week: Develop strong legs, powerful hips, and the kind of lower-body strength that carries over to sport and everyday life.
1 Optional Strength Session Every Week: Need more volume? Add a third strength session to accelerate progress when your schedule and recovery allow.
1 Optional Aerobic Session Every Week: Build a bigger engine, improve recovery between sessions, and increase your endurance without sacrificing strength.
1 Optional Capacity Session Every Week: Carry more work, recover faster, and build the conditioning to handle whatever life throws your way.
Whether you've only got time for the mandatory sessions or can fit in all five, Grindstone adapts to your schedule so you never have to choose between making progress and living your life.
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Directions
A
We hit this last week, so you should be prepared. Today I want to hit a bit more intensity on the Bilateral Squats with Active Foot. I am pairing it with an iso-hold for prep to focus on strength, stability, and athletic transfer. The active foot squat teaches you to create force from the ground up. By driving through the forefoot and maintaining a strong arch, you are building the foundation for better movement, stronger positions, and more efficient force production. Then finishing up with some accessory work. John
B1
Russian Twists
3 x 10
B2
Echo/Assault/Implement of Choice
3 x 2:00
B3
Chin Ups
3 x 5
C1
Calf Iso-Hold - Dorsiflexion
4 x 20
C2
Bilateral Squat w/ Elevated Heel
4 x 4
C3
GHD with Round Back (hugging med ball)
4 x 8
D1
Banded Hamstring Curls
3 x 12
D2
Banded Adduction
3 x 12
Directions
A
We are pushing the intensity on seated dumbbell presses, so come ready to move some weight. Stay tight, stay stacked, and make every rep look the same. Then we move into weighted dips for 8s. Full range, strong lockout, and no soft reps. This is where we start building some serious upper body armor. After that, we finish with slight incline work and a tricep blowout to drive volume and leave nothing in the tank. Get it. John
B1
Deficit Push Ups
3 x 10
B2
Straight Arm Pulldowns
3 x 10
B3
Hammer Curls
3 x 10
C
Seated DB Press
8, 6, 6, 5
D
Weighted Dips
3 x 8
E
Slight Incline DB Bench
3 x 8
F
Crossbody Banded Tricep Extension
4 x 20
A
Echo/Assault/Implement of Choice
1 x 25:00
B
Fast Ruck
1 x 25:00
C1
Russian KB Swings
4 x 25
C2
GHD with Transverse Rotation
4 x 10
C3
Side Pillar with Reach Under
4 x 10
Prep
A
Directions
We have Bulgarian split squats with awkward loading for heavy 8s today. Sandbags, chains, kettlebells, weighted vests, whatever challenge you have available. The goal is not comfort. The goal is stability, balance, and strength under load. Stay tall, keep a positive shin angle, and own every rep. After that, we finish with adductor focused 30-degree lunges and lower leg work. Build strength where most people ignore it and reinforce the foundation that keeps you moving fast and staying durable. John
B1
Reverse Shrugs on Dip Bars
3 x 20
B2
Pull Up - Strict
3 x 5
B3
Lunge Position Lateral Banded Rotations
3 x 10
C
Bulgarian Split Squat w/ Awkward Loading
4 x 8
D
30 Degree Dumbbell Lunge
3 x 15
E1
Standing Calf Raises w/ Single DB
3 x 25
E2
Banded Anterior Tibialis
3 x 30
A
Echo/Assault/Implement of Choice
1 x 10:00
B1
Weighted Barbell Hip Thrust
4 x 6
B2
Knee Support DB Tranny Rows
4 x 10
C1
Close Grip Bench Press
4 x 6
C2
Dumbbell Pull Over
4 x 8
D
Prone Incline Dumbbell Curl
3 x 30
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Please Navigate to Monday
A
Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!
Power Athlete
Led by 10-year NFL veteran John Welbourn, Power Athlete coaches combine decades of real-world coaching experience with our Applied Athleticism methodology to help busy people stay strong, capable and resilient for life.
Rob
Father
Verified Athlete"I started following Grindstone 3 years ago after my first child was born. The flexibility of the programming allows me to easily schedule my week so I can get after my training."
Ali Thompson
Shift Worker
Verified Athlete"Grindstone gives me the ultimate flexibility to match my demanding shift work and active lifestyle."
When you join a team you’re getting more than programming, you’re joining an online community.
Grindstone
Grindstone
Grindstone
