Hot Seller

Grindstone

Power Athlete

General Fitness
Coach
John Welbourn

Grindstone is a one-of-a-kind program that allows you to push hard while making the allowances for a busy schedule.

This is the world’s more advanced and well thought out program for busy professionals and parents that need flexibility in their training schedule.

With Grindstone's flexible program, there is no more burning the candle at both ends; there's only burning down every training session so you get results.

I originally wrote Grindstone for a Fortune 500 CEO who firmly put wingtips to ass in the boardroom 70 hours every week while wanting to bench 400 pounds and squat 500 pounds. From this experience, I created a unique approach for Grindstone allowing for a flexible training schedule with an eye on recovery and the right foot firmly on the gas pedal.

Since those early days, Grindstone has been used with in-season athletes, med & law school students, parents with newborns, BJJ fighters. All these athletes have one thing in common, they need the best training program on earth while allowing for a flexibility in their schedule to accommodate for training and life.

Grindstone does all this while helping you manage the rigors of daily life.

Welcome to Grindstone.

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Garage Gym Ready
Training designed for home gyms, box gyms, and globo gyms. For us to provide ultimate flexibility, we need to provide you with training you can do from almost everywhere.
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Real Coaching from Real Coaches
If you have a problem, we will solve it. We have dozens of certified coaches monitoring training results and feeds. Post videos of your lifts and get coaching. DM a coach to unlock serious gains.
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Choose Your Own Path
Grindstone consists of mandatory days and optional days for you to mix and match and hammer your weaknesses while keeping an eye on a recovery and your schedule.
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Trusted. Tried. True.
Grindstone has been published weekly since 2015 and we have hundreds of athletes who have been training with us since day one, who are still making serious gains.
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Know Your Schedule, Own Your Training
Know your training a week in advance. The Grindstone program calendar is planned 90 days out and is adjusted every week based on your results and readiness scores. Because of our network of coaches we can fine tune the training and deliver it to you in plenty of time to plan your week.
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
2 Mandatory days, 2 Recommended days, and1 Optional day are provided for you to plan alongside your already busy schedule.
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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
Your coaches and teammates will push you harder, know you better, and keep you going longer, all through a mobile app.
Equipment
Required
Barbell & Plates // Squat Rack // Pull Up Bar // Dip Bar // Dumbbells // Kettlebells // Medicine Ball or Plyo-ball // Sandbag // Jump Stretch Bands // Air Bike, Rower, Stationary Bike or similar
Recommended
Slam Ball // Prowler or Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Rest Day

Rest Day

A

Sunday
Rest Day

Rest Day

A

Sunday
Optional Aerobic

A

Assault Bike

6 x 50

B

Fast Ruck

1 x 3

Sunday
Optional Conditioning

A1

Medball Explosive Scoop Throw

4 x 10

A2

Deficit Push Ups

4 x 5

A3

Straight Arm Push Down

4 x 10

Primal Conditioning

B

Complete as many rounds of the following in 20 minutes: 10 reps - Dumbbell Hang Power Clean (35-50 pounds) 10 reps - DB Bulgarian Split Squat (35-50 pounds) 10 RT + 10 LT for each set of Bulgarian Split Squats Leaderboard instructions: Rounds completed.

Sunday
Mandatory Upper

Directions

A

For your Mandatory Upper today, start with the prep work then start smashing 3s on the heavy floor presses and pull overs. Then 100 reps on incline push ups as fast as possible...with a twist. John

B1

Pull Up - Strict

3 x 10

B2

Deficit Push Ups

3 x 20

B3

Single Leg DB RDL

3 x 8

C1

Barbell Floor Press

4 x 3

C2

Dumbbell Pull Over

4 x 10

D1

Chest Elevated Push Up on Bar

1 x 100

D2

Hammer Curls

1 x 10

Sunday
Optional Hypertrophy

Directions

A

For the prep work, take some time to work the barbell movements to prep for more of the heavy clean pulls for 3s. Use a set of straps and get a big pull with full extensions. I want you to be dynamic off the ground. Then hitting some lower accessory work. John

B1

Empty Bar Strict Press

3 x 10

B2

Empty Bar Hang Cleans

3 x 10

B3

Empty Bar Front Squat

3 x 10

C

Clean Pull

6 x 3

D1

Dumbbell Step Up

4 x 12

D2

Goblet Squat Static Hold

4 x 0:30

D3

Goblet Squat

4 x 12

D4

Bodyweight Bulgarian Split Squat

4 x 12

Sunday
Mandatory Lower

Directions

A

For Mandatory lower, we are starting with our prep work. Then getting into a heavy fist fight with with some Primal Clusters of deadlifts and band resisted pull ups. Then we have a short accessory bout to get your HR up. Enjoy! John

B1

Jump Rope

3 x 1:00

B2

Med Ball to Toes

3 x 20

B3

Russian KB Swings

3 x 15

C1

Deadlift

4 x 6

C2

Band resisted pull up

4 x 5

D1

Dumbbell Bulgarian Split Squat

3 x 12

D2

Russian Twists

3 x 20

D3

Physioball Leg Curls

3 x 12

Monday
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!

Tuesday
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!

Wednesday
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!

Thursday
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!

Friday
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!

Saturday
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!

Coach
coach-avatar John Welbourn

I am a 10-Year veteran who started for the Eagles, Chiefs and Patriots, and I have been writing goal oriented online training for thousands of athletes since 2008. As CEO and Founder of Power Athlete, it is my duty to ensure that my team is delivering cutting edge, performance based training to empower those who know they have more to give and further to go.

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TRAIN WITH THE PROS

Power Athlete is a worldwide strength & conditioning company with a network of coaches dedicated to empowering your performance through goal oriented programming. If you want serious results, it's time to train under the watchful eye of a serious group of

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FAQs
How do the Mandatory and Optional days work?
You need to commit up to 70 minutes 2 DAYS / WEEK for your Mandatory days. This can be back to back days, or spread through the week. Then fill the rest of your training with the Optional days that are conditioning and strength focused. You decided how you want to proceed with the workouts provided.
There are multiple cycles, should I start from the beginning?
No. Jump into the current cycle. The programming is designed to accommodate that.
I just jumped in, I don't know my "percentages"! What should I do?
Don't worry about it. Grindstone is based on a "daily matrix" so all percentages are based off of some rep max completed that day.
I'm on the road but I can't access any equipment. What should I do?
The best thing to do is hit up the Grindstone feed for training and substitution recommendations. Your coaches and community are there for you.
I had 70 min. for my Mandatory day, but now I'm short on time! Help?!
Cut any prep work or iso-stability in half and make sure you get your heavy compound lifts like Squats, Presses, or Deadlifts in for that day. Later in the day, or even in the week, if you can make up any training from your Mandatory day, do it.
Is there a contract?
Your subscription is month to month, and you change it at any time.
Where can I find answers to questions you haven't listed here?
Jump on the Team Feed and ask any and all questions about Grindstone and how you should best proceed.
The Proof
verified-athlete-avatar 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."

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