Apex Beginner - General Strength & Fitness: Training by Daniel Rogerson in TrainHeroic

Apex Beginner - General Strength & Fitness

Apex Coaching

General Fitness, Strength & Conditioning, Functional Training, Mobility
Coach
Daniel Rogerson

Apex Beginner is designed and recommended for those looking for their first experience of dedicated and professional programming.

Looking back on our experience of programming we believe it was needlessly difficult to cut through the noise and figure out where to start, so we've designed Apex Beginner - General Fitness. Programming designed to help you get started with your lifelong fitness journey.

You need no experience of training before but can expect a gradual increase of difficulty across 6 weeks before starting a new cycle of training focus.

You can expect 3-5 workouts each week (three days being the minimum with two optional accessory/cardio days)

Each workout contains:

A warm-up to ensure you're physically ready and as injury-resistant as possible before.

Strength Training to help you increase your strength via weighted and bodyweight exercises.

Cardio Conditioning to give you an optimal mix of intensity to assist fat loss and cardio ability

Cool Down & Mobility to allow you to recover and stay supple across the week!

You've got all you need in the programming to become stronger, fitter and leaner.

The next step is to start.

Excited to join you!

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Know EXACTLY what to do.
You've got expert guidance so you know exactly the right exercises to be doing to get stronger, fitter and leaner over time. Now all you have to do is turn up and do the work in confidence.
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Expert coaching that's EASY to follow.
Our coaches are at hand to ensure everything is going as well as can be and to help with any queries or form. With videos of each exercise you're guaranteed to understand what's necessary to do.
Features
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Access to your coaches
You've got coaches at your back who will hold you accountable and provide the feedback you need to grow and start your journey successfully.
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Programming 3 days per week
Daily strength, conditioning, and new skill acquisition that’s accessible for beginners in a gym environment looking for their first step in training.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
Barbell // Dumbbells // Kettlebells // Squat Rack // Bench
Recommended
Medicine Balls // Cardio Equipment // Pull Up Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2020-10-19

A1

Pigeon Stretch

3 x 1 @ 0:30

A2

Air Squat

3 x 10

A3

Walking Lunges

3 x 8

B

Back Squat

3 x 5

C

Bench Press

3 x 6

D

Dumbbell Strict Press

3 x 10

E

Push-Up

3 x MAX

F1

Rowing

3 x 500

F2

Russian KB Swing

21, 15, 9

Tuesday
Apex Cardio & Recovery #1

A

Heroic Warm-up

For Completion

B

Steady State Cardio Work

1 x 30:00

C

Sprint

D1

Medicine Ball to Toes

3 x 10

D2

Bent Hollow Hold

3 x 1 @ 0:30

E1

Fire Hydrant

3 x 5

E2

Static Stretch

1 x 5:00

E3

Foam Roll

1 x 5:00

Wednesday
2020-10-21

A

Heroic Warm-up

3 x 10

B

Deadlift

3 x 5

C

Bent Over Row

3 x 10

D

Step-Ups

3 x 10

E

Barbell Upright Row

3 x 12

F

Single Arm DB Row

3 x 10

G1

Dead Bug

3 x 0:30

G2

Rear Delt Flyes

3 x 12

H

Static Stretch

1 x 0:10

Thursday
Apex Cardio & Recovery #2

A

Heroic Warm-up

For Completion

B

Steady State Cardio Work

1 x 30:00

C

Sprint

D

Plank

3 x MAX

E1

Fire Hydrant

3 x 5

E2

Static Stretch

1 x 5:00

E3

Foam Roll

1 x 5:00

Friday
2020-10-23

A

Heroic Warm-up

1 x 0:10

B

Back Squat

3 x 12

C

Jumping Pull-Up

3 x MAX

D

Pull-Up

3 x MAX

E

Barbell Lunge

3 x 10

F

Band Face Pull

3 x MAX

G

Push-Up

3 x 15

H1

Fire Hydrant

3 x 5

H2

Static Stretch

1 x 5:00

H3

Foam Roll

1 x 5:00

Coach
coach-avatar Daniel Rogerson

Dan works as a coach in a gym-setting already helping 100's of beginners start their journey in the gym to getting fitter and stronger. His ethos is to train sustainably and consistently so to see maximum benefit whilst also looking at nutrition holistically for the individual.

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No better time to start

Start your journey now with the dedicated support from coaches who care and guidance in programming you've been looking for. There's no magic bullet. Just a consistent approach with programming designed for YOU. Join us below.

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FAQs
Who is this training for?
This programme is designed for a beginner of strength and weight training, or those new to the gym. Experienced athletes will still reap some great strength gains and probably have a good understanding of the foundations found in here already.
What if I miss a day?
Don't sweat it. If you miss a day try and do it later in the week. It doesn't matter when you do the workouts as long as the core three workouts are done in the week. Even then, don't try to catch up just start the next week following the programming for that week.
What should I expect on an average training day?
Expect to have aspects of a warm up routine, strength training, cardio conditioning aspects and a cool down routine in most days. There will be three days dedicated to all the above and two optional days focussed on cardio and mobility.
How much communication will I get with the coach?
As much as you need. You can leave comments on your workouts and programming so the coaches can see these. We'll then endeavour to get back to you when we can.
What if I don't have some of the equipment?
No problem! We've got substitutions for equipment in mind so comment where you need it or reach out to us on our social media links where we can recommend further. If in doubt just replace the movement for a similar movement where known.
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Apex Beginner - General Strength & Fitness
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Apex Beginner - General Strength & Fitness
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Apex Beginner - General Strength & Fitness
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Apex Beginner - General Strength & Fitness