The AntiFragile Project: Training by Steve Hissey in TrainHeroic

HisseyFit Strength & Conditioning

Functional Fitness, General Fitness, Strength & Conditioning, Multi-sport

Coach

Steve Hissey

Features
4 sessions per week
Must use App app to view and log training
Team Training

$25 / mo

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All-In-One Athletic Development

No need to juggle five different programs — this one targets everything: strength, power, conditioning, and mobility. A generalist approach to cover all your bases and build a complete, durable athlete.

Direct Access to Your Coaches

You’re never training alone. Get real-time feedback, daily form checks, and ask questions anytime via the in-app chat. We're here to make sure your progress never stalls.

Built to Adapt — For Any Level

Whether you’re just getting started or deep into your training career, the program meets you where you’re at. It’s scalable, flexible, and evolves with you as you grow stronger and more capable.

Community That Pushes You Forward

You’ll be training alongside a crew of like-minded athletes who get it — people chasing performance, not perfection. Stay accountable, share wins, and feed off the momentum of the group.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Built around 4 sessions/week but totally flexible—shift days, scale intensity, and make it work with your schedule, no matter how busy life gets..

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Delivered through a world-class training app that makes tracking progress, viewing workouts, and messaging your coach simple and seamless.

Sample Week

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

Monday

Session 1: Lower Body & Speed

Pogo Jump

2 x 20

Supine Toes to Bar

2 x 10

Hang Power Clean

3 x 2

Front Squat

3 x 5

Single Leg Calf Raise

3 x 10

Romanian Deadlift

2 x 5

Leg Extension

2 x 8

ENGINE: SPEED

10 x 100m

This workout uses a simple intensity progression—each week, push yourself to run a little harder or faster, depending on how you’re feeling. Warm-Up: 5-10min @ conversational pace Work: 10 x 100m Rest: 2min If you're on a treadmill, I recommend setting a 2–3% incline for the main sets. If running isn’t your thing, feel free to swap in any cardio option you prefer—like the assault bike, bike-erg, ski-erg, or similar.

Tuesday

Session 2: Upper Body & Endurance

Smith Machine Side Bend

2 x 10

Neck Bridge

2 x 45

Bench Press

3 x 5

DB Row

3 x 10

DB Z-Press

2 x 10

Chin-Up

2 x 10

Tate Press

2 x 10

Glute Bridge Incline Preacher Curls

2 x 10

ENGINE: ENDURANCE

Low Intensity [Zone 2] Aerobic Conditioning

Today is a low-intensity (Zone 2) cardio session. How much you complete depends on your fitness level and schedule. Feel free to split it up across the week — for example, short sessions Monday to Friday, then a longer 60-minute block on the weekend. Choose any cardio style that suits you — running, cycling, rowing — whatever your body handles best. Bronze = >30 min per week Silver = >60 min per week Gold = >120 min per week

Thursday

Session 3: Lower Body & Engine

Incline Garhamer Raise

2 x 10

Broad Jump

2 x 3

Hang Muscle Snatch

3 x 3

Deadlift

3 x 5

Reverse Nordic Curl [Band Assisted]

3 x 10

FFE Zercher Split Squats

2 x 8

Copenhagen Hold

2 x 20

ENGINE: THRESHOLD

8x4min @ 10km race pace [Threshold Run]

Moderate Intensity [Threshold Work]: Warm Up: 5-10min Zone 2 (Conversational Pace) Work: 3-5 x 4min @ 10km race pace - 1% incline Rest: 2min Adjust as needed for RPE 8 overall If running isn't your thing - feel free to utilise any modality you wish (assault bike, bike-erg, ski-erg etc).

Friday

Session 4: Upper Body & Endurance

Feet elevated Side Plank Hip Taps

2 x 10

Dead Hang

Strict Press

3 x 5

Lat Pulldown

3 x 8

KB Deficit Push Ups

Barbell Flexion Row

2 x 10