Adapt or Die Inner Circle

Adapt or Die

Powerlifting, Strength & Conditioning

Coach

Joe Sullivan

The Adapt or Die Inner Circle is NOT for everybody!

If you're looking for a training community that trains as hard as you do, then read on...

I created the Inner Circle so that I could coach you and the Adapt or Die Inner Circle members through the training that will get you the results that brought you here in the first place. I'm talking...

5 days per week of 60-minute sessions
Heavy squats, presses, and deadlifts
Meaningful progression week over week

And we'll train with an intensity that most are uncomfortable with.

That's what it going to take though.

Beyond the sets and reps, you'll have your teammates and me (Joe Sullivan) to push you and pull you along the way.

I've partnered with the best tech in training (TrainHeroic) so that you get your training delivered right to your smartphone, you're able to track the insane progress that you'll make, and so that we're all connected on the Inner Circle's message boards.

When you get started today, you'll get 7 days absolutely free too.

I'll see you on the inside!

$45 / mo

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Coaching from the Pros

Typically, I charge hundreds of dollars each month for coaching. The Adapt of Die Inner Circle gives me an opportunity to give you that same training with slightly less personalization so I'm able to coach our Inner Circle members for just $45/month. This is an insane value and I couldn't be more excited to have the chance to work with you and the rest of the team!

Training that Gets Results

I know what it takes to get results that turn heads. I've been there and done it myself, setting world records, and I've coached athletes to similar outcomes. I'm not saying it'll be easy, but you should expect to get access to the type of training that'll push you past what you think is possible.

Community that Pushes You Harder

The Inner Circle is all about lifting each other up, pushing each other past what we'd be able to do alone. Led me by, Joe Sullivan, our community rallies around each other's training and lives so you're never at this thing alone.

Features

Access to me (Joe)

I know how important coaching is and that's what you're getting with the AOD Inner Circle. I'll be on our team's message boards giving you a spot.

Programming 5 days per week

Powerlifting and hypertrophy training 5 days a week, complete with warmups and mobility work so you're recovered and ready to go for the long-term.

Exercise Video Guidance

Every movement in our training will have instructional video inside the app so that you're never guessing what to do or how to do it.

Detailed, expert instruction

Beyond the sets and reps, I'll give you the insight and instruction that you need to get the most out of each training session.

Committed Teammates

You're joining a real community that trains just as hard as you do. Chime in on the message boards, introduce yourself, and help your teammates out.

Delivered through TrainHeroic

I've partnered with the best tech in training to deliver the world's best online training experience for our Inner Circle members.

Equipment

Required

Barbell + Plates // Dumbbells // Bench + Plyo Box // Bands

Recommended

Conventional Gym

Sample Week

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

Sunday

Day 1

Incline Walking

1 x 15:00

Mobility

Pigeon Pose 2 minutes per side Couch Stretch 2 min per side Calf Stretch 2 min per calf

Activation

Glute Warmup Lat Lock Row

DB Rear Foot Elevated Split Squat

3 x 12

Lying Leg Curl

3 x 12

Tempo Back Squat

2 x 4

Pause Back Squat

3 x 6

Leg Press

4 x 12

Leg Press Vs Bands

3 x 6

Lying Leg Curl

3 x 12

Shoulder Taps

3 x 12

Ab Wheel

3 x 20

Monday

Day 2

Cardio

2:00, 2:00, 2:00, 3:00

Mobility

Pec Doorway Stretch w/ Band 2 min Lat Stretch w/ Band 2 min per side Pigeon Pose 2 minutes per side

Activation

Scap Release Push Ups 3x10 Lat Lock Row

Chest Supported Lat Pulldown

3 x 12

Scap Push-Up

3 x 12

Close Grip Bench Press

3 x 6

Larsen Press

2 x 5

DB Bench Press

3 x 12

Push-Up

3 x MAX

Seesaw Incline DB Press

3 x 20

Side Lateral Raise (Big ROM)

3 x 15

Horizontal Machine Row

4 x 10

DB Standing Strict Curl

3 x 12

Tricep Rope Pulldowns

3 x 12

Tuesday

Day 3

Incline Walking

1 x 15:00

Mobility

Pigeon Pose 2 minutes per side Couch Stretch 2 min per side Calf Stretch 2 min per calf

Activation

Glute Warmup Lat Lock Row

Walking Lunge with DBs

3 x 12

Shoulder Taps

3 x 15

Deadlift

3 x 3

Deadlift

2 x 8

Single Leg RDL

3 x 12

Glute Bridge

3 x 10

Hanging Leg Raise

3 x 15

Dead Bug

3 x 15

Copenhagen Planks

5 x 30

Band ATYT

5 x 30

Wednesday

Day 4

Incline Walking

1 x 15:00

Mobility

Pigeon Pose 2 minutes per side Couch Stretch 2 min per side Calf Stretch 2 min per calf

Activation

Glute Warmup Lat Lock Row

Leg Press

4 x 20

Leg Extension

3 x 15

Segmented Squat

2 x 5

Romanian Deadlift

3 x 10

Standing Lat Pullover

4 x 12

1-Arm DB Row

3 x 10

Rear Delt Row Elbows Flared

3 x 10

Front Foot Elevated Split Squat

3 x 12

Thursday

Day 5

Cardio

2:00, 2:00, 2:00, 3:00

Mobility

Pec Doorway Stretch w/ Band 2 min Lat Stretch w/ Band 2 min per side Pigeon Pose 2 minutes per side

Activation

Scap Release Push Ups 3x10 Lat Lock Row

DB Chest Fly

3 x 12

Tricep Pushdown

3 x 15

Standing OHP from Pins

4 x 6

Seesaw DB Shoulder Press

5 x 12

Side Lateral

3 x 12

DB Upright Row

3 x 15

Band Face Pull

4 x 12

Rear Delt Flyes

4 x 20

Reverse Curls

4 x 20

Cable Tricep Kickbacks

4 x 20

Coach

More from Adapt or Die

Joe Sullivan

Joe Sullivan graduated from John Carroll University in 2015 with a Bachelor's degree in Exercise Science. He then became one of the top-ranked 198-pound lifters with a 1725-pound total in sleeves. Currently ranked #6 All-Time in the 220 Class #15 All-Time in the 242 class #3 All-Time in the Squat (220 class)

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FAQs

How do we get access to the training?

Click the Join Now button on this page. You'll be prompted to create an account and the training will be delivered through the app, right to your account. It's immediate so you can start training right now!

Is there a long-term commitment?

You won't get results by just taking the 7-day trial but you're not on the hook for anything. You'll get 7 days free and then it's your call each month whether you want to make the commitment to keep training with the rest of the members of the Inner Circle.

is Joe really coaching us?

Absolutely! I'm writing the programming, dropping each new cycle for our members. In fact, I'm writing these FAQs! You're paying for the training, sure, but really, you're paying for real coaching, real community, and a training plan that will get your real results!

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

Adapt or Die Inner Circle

Adapt or Die Inner Circle

Adapt or Die Inner Circle

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