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New Heights

Elevate Performance

Functional Fitness, Functional Training, Multi-sport, Strength & Conditioning, Mobility
Coach
Kyle Schultz PT, DPT, CSCS

New Heights is an all-encompassing fitness program for those looking to push their limits with an athletic, movement-focused plan emphasizing improvements in movement quality, strength, and mobility. This program is designed by outdoor athletes for outdoor athletes.

Whether your goals include hitting race PR’s, feeling confident in an active lifestyle, or simply want to enjoy the satisfaction of completing a challenging hike, this plan will get you there. This program can be easily adjusted based on your previous training experience, current training frequency, and current level of fitness.

Designed by physical therapists who understand what it takes to keep you moving and do their best to build up your resiliency to injury. This program takes a leap for pushing athletes to their fullest potential while not sacrificing athletic traits like speed, agility, endurance, mobility, and strength. Have no fear: this program will not make you a bodybuilder or "meathead."

Updated weekly, this program includes 6 days per week consisting of 3-4 full-body strength sessions and 2-3 conditioning/aerobic sessions typically taking 40-60 minutes to complete.

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Improve Athleticism
Return back to your competitive athletic days of moving, jumping, sprinting with ease.
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Increase Strength
With full-body strength sessions, we focus on building well-rounded athletes to concur any athletic challenge.
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Elevate Endurance
Increasing aerobic conditioning to keep you going longer with improved stamina.
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 6 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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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 through an app.
Equipment
Required
Dumbbells // Bench
Recommended
Barbell // Cable Column // Suspension Trainer // Trap-Bar or Hex-Bar // Medicine Ball // Resistance Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
 Day 1

A1

Wall-Press Deadbug

2 x 5

A2

1/2 Kneeling Windmill

2 x 5

A3

Lat Inhibition Hang

2 x 5

B1

Sumo-Stance MB Alt. Lateral Lunge

3 x 5

B2

MB SLDL

3 x 5

C1

Hinge of Choice

3 x 8

C2

Tall Plank w/ Alt. March

3 x 5

D1

Chest-Supported Row

3 x 10

D2

2-DB Reverse Lunge

3 x 10

E1

Hanging Leg Raises

4 x 30

E2

Bear Crawl ISO

4 x 30

E3

Glute Bridge Off-Bench

4 x 30

E4

DB Hammer Curl

4 x 30

Monday
 Day 2

A1

Banded Marching

3 x 0:30

A2

Crossover Step-Up

3 x 0:30

A3

Forward Bear Crawl

3 x 0:30

B

Aerobic Training

10 x 0:10

C

Low Intensity Aerobic

1 x 15:00

Tuesday
 Day 3

A1

Wall-Press Deadbug

2 x 5

A2

1/2 Kneeling Windmill

2 x 5

A3

Lat Inhibition Hang

2 x 5

B1

MB Overhead Slam

3 x 5

B2

Walking Lunge with Opposite Outside Foot Touch

3 x 5

C1

Primary Press of Choice

3 x 8

C2

Vertical Banded Pulldown

3 x 15

D1

Goblet Rear Foot Elevated Split-Squat

3 x 10

D2

2-DB Lateral Raise

3 x 10

E1

3-Point DB Row

3 x 8

E2

MB Russian Twist

3 x 8

E3

DB Tricep Skullcrusher

3 x 8

Wednesday
Day 4

A1

Walking Lunge with Outside Foot Tap

3 x 10

A2

Forward/Backward Line Hops

3 x 10

A3

Lateral Line Hops

3 x 10

B

Aerobic Training

6 x 4:00

C1

Push Ups

3 x 15

C2

Sit Ups

3 x 15

Thursday
Day 5

A1

Wall-Press Deadbug

2 x 5

A2

1/2 Kneeling Windmill

2 x 5

A3

Lat Inhibition Hang

2 x 5

B1

1-Leg Glute Bridge Off Bench

2 x 10

B2

Wall-Supported Sissy Squat

2 x 10

C1

Primary Squat of Choice

3 x 8

C2

Side Bridge with Top Leg March

3 x 8

D1

Inverted Row

5 x 10

D2

Feet Elevated Calf Raise

5 x 15

D3

Yoga Push Up

5 x 10

D4

KB Swing

5 x 15

Friday
Day 6

A1

Banded Marching

3 x 0:30

A2

Crossover Step-Up

3 x 0:30

A3

Forward Bear Crawl

3 x 0:30

B

Aerobic Training

2 x 16:00

C1

Razor Curls

2 x 10

C2

Hooklying Tricep Skullcrushers

2 x 10

C3

Preacher Curls

2 x 10

Coach
coach-avatar Kyle Schultz PT, DPT, CSCS

Kyle is a strength and conditioning coach and physical therapist helping athletes achieve their performance goals no matter their training history. He specializes in the hybrid-athlete populations with a special interest in outdoor athletes pursuing a range of goals surrounding hiking, cycling, and snow sports.

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FAQs
Who is this for?
Athletes seeking to improve their strength, power, endurance, and mobility to conquer their fitness goals.
What if I can't train 6 days per week?
That's okay! 6 days are programmed for those looking to train at a high volume, but we know that not everyone has that ability in their schedule. Do what you can with what you can, and you'll still get a lot out of this program!
I don't consider myself an athlete, can I still do this program?
Absolutely! Even if we're not actively "competing" in sports, we still can benefit from "moving like an athlete." Increasing our movement options and doing so efficiently allows us to decrease likelihood of injury while improving strength and endurance capacity.
What type of training will I be doing?
Combining mobility work, plyometrics, aerobic conditioning, and strength training movements into a cohesive program, this is an all-encompassing plan.
Do I need a gym membership?
Not necessarily. Most of the exercises can be completed using dumbbells, a bench, and open space.
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New Heights
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New Heights
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New Heights
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