Train with Jerry

Adapt Strength and Conditioning

General Fitness, First Responders, Law Enforcement, Strength & Conditioning, Academic, Functional Training
Coach
Jerry Vangilder

Train with Jerry is a monthly program delivered to you through Train Heroic so that you can work out around your schedule, anywhere, anytime! No need to schedule sessions, sign up for classes or pay peak hour rates for a personal trainer! Simply log in through your phone or tablet at your convenience!

This program includes 4 workouts per week focusing on quality movement, strength training, core and conditioning to help you get stronger, burn calories, look better and feel better. We accomplish this through a variety of methods and implements and the best part...these workouts can be done from home or your local gym!

I believe in taking care of the body physically and mentally and in today's world that can be difficult for some...so that's where I come in and take the pressure and stress off of you and provide you the same quality training programs we use in our facility and for myself!

Train with Jerry started in our facility with an AWESOME community of like-minded individuals who are supportive, fun and hard-working as a team. If you would like to join a great community and train alongside myself, get started today a FREE 7-Day Trial by clicking the link below.

-Coach Jerry

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Professional Programming
Following the progressive overload principle with a sound set of progressions and regressions allows us to develop a well thought out training program for you each month. This allows us to continue training in a safe and progressive manner, while shaking the program up. No more randomized programming that can be detrimental to your health and or performance.
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Workout on Your Schedule
Workout from anywhere from the palm of your hand, whether it be from home, at a full size gym or on the road!
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Enhance Your Strength and Conditioning
Each exercise is selected for specific and intentional purposes with the goal of helping you get strong, moving well, better conditioned and boosting your overall health and wellness.
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Unlimited Support
Unlimited access to post in the message boards that ONLY WE CAN see to talk about anything and everything within our group! You can DM me anytime.
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Community Oriented
Engage and interact with your coach and other "team" members who are doing the workouts with you. We believe in the power of community and want to create a supportive, fun and friendly environment where interaction through the message board keeps you accountable and on track with your health and fitness!
Features
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Access to your coach
Connect with me through the chat feature to provide the feedback on any trouble spots. You can also DM or Email me as well.
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Programming 4 days per week
Daily strength, conditioning, and mobility training that’s accessible and challenging for adults and athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. Alternatives exercises are also provided should you need to make alterations.
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Committed Teammates
A vibrant community that will keep you engaged with interaction in the message board!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. We will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Bands or Cables // Sliders // Barbell // Weight Plates
Recommended
Medicine Ball // Gym Access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Hip Thrust

4 x 12

A2

Farmer Reverse Lunge

4 x 12

A3

Dead Bug

4 x 12

B1

ISO Single Leg Hip Lift

4 x 30

B2

Lateral Lunge

4 x 12

B3

Slider Mountain Climbers

4 x 20

Conditioning

C

Core Circuit 2

Core Circuit :40 Work :20 Rest 3 Rounds 1) Mountain Climbers 2) DB Squat to Press 3) Plank

Monday
Week 1 Day 2

A1

Incline DB Bench Press

4 x 12

A2

DB Renegade Row

4 x 12

A3

Push-Up

4 x 10

A4

DB Reverse Fly

4 x 12

B1

1/2 Kneel DB Press

4 x 10

B2

1/2 Kneel Single Arm Band/Cable Row

4 x 12

B3

Side Plank

4 x 35

B4

DB Curl

4 x 12

C1

DB Overhead Tricep Extension

3 x 15

C2

Hammer Curl

3 x 15

C3

DB Upright Row

3 x 15

Tuesday
Week 1 Day 3

A1

Goblet Split Squat

4 x 12

A2

DB RDL

4 x 12

A3

Band Stir the Pot

4 x 12

B1

Farmer Rear Foot Elevated Split Squat

4 x 12

B2

DB SLDL

4 x 12

B3

Slider Circles

4 x 10

C1

Slider Reverse Lunge

3 x 10

C2

Slider Curls

3 x 10

C3

Slider Bodysaw

3 x 10

Wednesday
Week 1 Day 4

A1

DB Bench Press

4 x 12

A2

Staggered DB Row

4 x 12

A3

Suitcase Carry

4 x 25

B1

Standing Cable Chest Press

4 x 12

B2

Band/Cable SLDL to Row

4 x 12

B3

Band Figure 8

4 x 12

C1

1/2 Kneeling Landmine Press

3 x 10

C2

DB Tricep Extension

3 x 10

C3

DB Lateral Raise

3 x 10

Thursday
Bodyweight Circuit

Circuit

A

5-8 Rounds, rest when needed Bodyweight Squat 1:00min Rest :30 seconds Split Squat 1:00min Rest :30 seconds Reaching SLDL 1:00min Rest :30 seconds ISO Single Leg Hip Lift 1:00min each Rest :30 seconds Plank 1:00 min Rest :30 seconds Bodysaw 1:00 min Rest :30 seconds

Saturday
Week 2 Day 1

A1

Hip Thrust

4 x 12

A2

Farmer Reverse Lunge

4 x 12

A3

Dead Bug

4 x 12

B1

ISO Single Leg Hip Lift

4 x 30

B2

Lateral Lunge

4 x 12

B3

Slider Mountain Climbers

4 x 20

Conditioning

C

Core Circuit 2

Core Circuit :40 Work :20 Rest 3 Rounds 1) Mountain Climbers 2) DB Squat to Press 3) Plank

Coach
coach-avatar Jerry Vangilder

Coach Jerry's is the Head Strength and Conditioning Coach for the Flint Firebirds of the Ontario Hockey League as well as the same role for Cleary University Hockey. Prior to, Jerry interned with USA Hockey's National Team before working in the Metro Detroit area where he oversaw training for local high school teams, an elite AAA Hockey organization and adult fitness.

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Join Team Jerry today!

Take the guess work out and stop stressing over your workouts. Let us do the programming so that you can do the work and focus on the other priorities. We want to make it easier for you to take care of your health and keep fitness apart of your life.

Start My 7-Day Free Trial
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FAQs
Who is the program for?
Team Jerry is for any adult who is committed to getting strong, reducing stress and improving their overall health.
Is this program like CrossFit or Interval Training?
No, the Team Jerry takes a functional training approach to programming to put you in position to get strong, burn calories and workout safely. We do not program any Olympic lifts or any other high impact exercises like box jumps, etc.
What experience do I need?
Team Jerry is for any fitness level, but it is recommended that you have some training experience.
What if I don't have or missing some of the required equipment?
You can also substitute exercises using the exercise database inside the app, but we recommend that you invest in the required equipment if you are working out from home. If you have gym access, check to see if your gym has this equipment first.
What if I need to switch exercises?
No problem! You can switch exercises during the workout using the exercise database.
Is this program customized to my goals?
Unfortunately, no it is not. Team Jerry is a group training style program.
I have a question about an exercise...
No problem! You can message me directly through the app. I will do my best to respond quickly, but due to in-person and online training please allow up to 48 hours for a response. I will do my best to respond quickly.
Do I need full gym access?
No, you don't need a gym membership for this program, though we RECOMMEND gym access. If you have a home gym this program will work for you as well. Please make sure your gym or home gym has the required equipment for this program.
How often do the workouts change?
Each month a new program is released. Every so often we will change up the pace using density circuits, block training and other methods to adjust the workout format to shake things up for you.
What if I miss a day on the calendar?
No worries! You can go to the missed workout and move it to a different day on your calendar.
What if an exercise is too difficult or I have an injury?
No problem! You can switch the exercise during the workout. Example: if we call for a slider pushup, you can switch it for a regular pushup. There are plenty of regressions we can choose from.
The Proof
verified-athlete-avatar Mike K.

Train with Jerry Member

Verified Athlete

""Joining this has been the best decision I have made in a long time! I feel great! I have more energy throughout the day and my self-confidence has improved. If you need a trainer that is going to care for you and hold you accountable to achieve your personal goals, then coach Jerry is your guy.""

verified-athlete-avatar Mike B.

Train with Jerry Member

Verified Athlete

"As a hockey goalie, I was looking for that edge on the competition to win more games. Without hesitation, I would recommend anyone to Jerry. He is truly a master of his craft. Most importantly, I get the results working with Jerry that I could never get working out on my own!"

verified-athlete-avatar Sarah P.

Train with Jerry Member

Verified Athlete

""Great workout for all fitness levels! I have been training with Jerry for over 4 years now and have noticed a huge difference in my strength and endurance. His workouts are safe and effective and are you will always be challenged!""

Join Your Virtual Gym

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

Train with Jerry
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Train with Jerry
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Train with Jerry
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