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Vigorous

Tom Nikkola - VIGOR Training

Strength & Conditioning, Functional Fitness
Coach
Tom Nikkola, CSCS

Build muscle you can see through a flannel shirt and strength and stamina to get the job done, no matter how hard it is or how long it takes. This is not for wimps.

  • 3-5 workouts per week, 50-70 minutes per session
  • Gym membership or full home gym required
  • Focus is on building muscle and strength first, with the secondary benefit of fat loss and improved stamina
  • Programming is ongoing, based on an annual calendar so you don’t need to change programs, the program changes over time for you.
Features
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Programming 4 days per week
Resistance training sessions 3-5 days per week (usually 4), with optional conditioning days 1-2 days per week. Sundays are always off.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Access to your coach with questions or when you need form checks.
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Delivered through TrainHeroic
Simple, intuitive training app that gets you in and out of the gym efficiently, and doesn't have useless features that get in the way.
Equipment
Required
Barbell // Dumbells // Squat Rack // Bench
Recommended
Cable Equipment / Machines // Bands // Medicine Balls // Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Alpha - Monday 1

A1

Inchworm

2 x 5

A2

Scapular Pushup

2 x 10

A3

Shoulder Capsule CAR

2 x 10

A4

Quadruped Thoracic Rotation

2 x 5

B1

Dumbbell Chest Press

3 x 6

B2

Barbell Deadlift

3 x 6

C1

Barbell Incline Bench Press

3 x 8

C2

Cable Lat Pulldown

3 x 8

D1

Chest Fly Machine

3 x 12

D2

Cable Low Row

3 x 12

E

Treadmill Work

Tuesday
Alpha - Tuesday 1

A1

Scapular Retraction

2 x 10

A2

Goblet Squats

2 x 10

A3

Russian Twist

2 x 10

A4

Supermans

2 x 5

B

Box Squat

3 x 8

C

Landmine Romanian Deadlift

3 x 8

D

Dumbbell Goblet Cossack Squat

3 x 10

E

Front Foot Elevated Barbell Reverse Lunge

3 x 12

F

Seated Leg Curl

3 x 12

G

Leg Press Calf Raise

3 x 12

H

Treadmill Work

Wednesday
Aerobic Conditioning

A

Run

@ 30:00

Thursday
Alpha - Thursday 1

A1

90/90 External Hip Rotation

3 x 5

A2

Bird-dog Over Bench

3 x 5

A3

Medicine Ball Toe Touch

3 x 10

A4

Band Pull-Apart

3 x 10

B1

Machine Chest Press

3 x 8

B2

Pull-Up | Bodyweight or weighted

3 x 8

C1

Neutral Grip Incline DB Press

3 x 10

C2

Cable Single Arm Bent-Over Row

D1

Ring Push-up

3 x MAX

D2

Supinated Inverted Ring Rows

3 x MAX

E

Treadmill Work

@ 10:00

Friday
Alpha - Friday 1

A

Treadmill Work

@ 10:00

B

Rolling Start Sprint

3 x 40

C

Triple Broad Jump

3 x 3

D1

Half Kneeling Landmine Shoulder Press

3 x 8

D2

Midline Alternating Dumbbell Hammer Curl

3 x 8

D3

Dumbbell Tate Press

3 x 10

E1

One-Arm Dumbbell Row - Elbow Out

3 x 10

E2

Cable Lying Bicep Curl

3 x 10

E3

Cable Rope Overhead Tricep Extension

3 x 10

F1

Dumbbell Lateral Raise

3 x 12

F2

Seated Concentration Curl

3 x 12

F3

Cable Rope Tricep Extensions

3 x 12

G

Treadmill Work

@ 10:00

Saturday
Aerobic Conditioning

A

Run

@ 30:00

Join Your Virtual Gym

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

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