ASCEND

Ballistic Performance

Coach

Derrick Ball

If you’ve evolved beyond high-intensity group fitness classes and bodybuilding and are no longer in a season where you want to spend countless hours in the gym chasing PRs, ASCEND is perfect.

ASCEND is the program Ash and I created as we transitioned into our roles as Mom and Dad. We no longer had the time to do strength and cardio in the same session. We had ZERO desire to go to that deep, dark place and finish workouts in the fetal position, sizzling in a puddle of sweat. We needed a more sustainable, efficient, and effective plan.

Although the program has five training days per week, the goal is much more practical. In ASCEND, we’re striving for 3-4 days per week. That could be three full-body resistance training sessions, two resistance training sessions and one conditioning, two conditioning and one resistance training, etc. Listen to your body, use discretion, and do what feels right for YOU each week.

Training frequency: 5 days/week provided (3-4 days/week is the goal)

Length of the sessions: 45-60 minutes

$29 / mo

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Functionality and Longevity

Our bodies are designed to run, swim, jump, and climb. These innate skills are hardwired into our DNA, and the ability to engage in these activities should not diminish after age 60, 70, or even 80. Training is how we preserve functionality and independence across a lifetime. ASCEND was designed with this in mind.

Time-efficient Sessions

Trying to cram strength, conditioning, core, and mobility into a single session is not conducive to adherence - it's not practical. In ASCEND, you have three full-body strength training sessions and two conditioning sessions per week. The clock dictates both the strength and conditioning sessions. Regardless of the day, you'll be in and out of the gym in ≤ 60 minutes.

Effective (and fun) Conditioning

You need to prioritize energy system development to get the most out of your conditioning. Intensity, time, and work-to-rest ratios dictate what energy system drives the activity (i.e., the system you're targeting and enhancing). In PERFORM, most of your time will be spent building (or maintaining) the aerobic system, which will improve both high-intensity AND resistance training efforts.

New Cycles Every Three Weeks

You need consistency to see results, but too much of anything is redundant and boring. Finding the balance between the two is essential for progress and long-term success. In ASCEND, we switch up the exercises every three weeks to keep you engaged without hindering your ability to achieve the desired adaptations and goals.

Features

Programming 5 days per week

Complete guidance from start to finish: specific warm-ups, efficient training splits, detailed instructions, core work, and mobility/flexibility.

Demo Videos

Instructional videos that demonstrate and outline the correct set-up and technique for every exercise.

Committed Team

We're here each step of the way, answering your questions and providing guidance and accountability as you work through the program.

Delivered through TrainHeroic

We've partnered with the best app in training to ensure you get the world-class experience you deserve.

Equipment

Required

Squat Rack // Pull-up Bar // Adjustable Bench // TRX or Rings // Plyo Box // Barbell // Bumper Plates // 2-3+ Dumbbells // 2-3+ Kettlebells // Cardio Machine (treadmill, bike, or erg) // Jump Rope

Sample Week

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

Sunday

ASCEND Strength Component

Prep

Time Priority Warm-up 2.0 [Full Body 1]

One round for quality:  30sec Inchworm + Push-up  —10sec Rest—  30sec Knee-to-Chest Pull + Samson Stretch  —10sec Rest—  30sec World’s Greatest Stretch, 15sec/side  —10sec Rest—  30sec Alternating Pigeon Pose  —10sec Rest—   Directly into…   One round for quality:  30sec Isometric TRX/Ring Row  —10sec Rest—  30sec T Push-up  —10sec Rest—  30sec Air Squat  —10sec Rest—  30sec Low Front Plank  —10sec Rest—  30sec Tall Kneeling Dumbbell Halo  —10sec Rest— 

High Hang Power Clean (Ballistic Performance)

5 x 3

Patrick Step - Level 2 (FBB)

3 x 30

Dumbbell Split Squat (Ballistic Performance)

4 x 24

Barbell RDL (Champion PT)

4 x 12

Strict Pull-up (Ballistic Performance)

Half-Kneeling Single-arm Dumbbell Press

4 x 24

Accessory Core

Two rounds: 12-15x Hanging Knee Raise 12-15x Barbell Rollout 150-ft Single-arm Farmer Carry, right 150-ft Single-arm Farmer Carry, left Rest 30-60 seconds between rounds.

Monday

Week 1 Day 3

Prep

Time Priority Warm-up (Power 1)

Two rounds for quality: 40sec Inchworm + Groiner Stretch --20sec Rest-- 40sec Push-up + Down Dog Toe Touch --20sec Rest-- 40sec Alternating Pigeon Pose --20sec Rest-- 40sec Low Front Plank --20sec Rest-- 40sec Kettlebell Swing (Russian or American) --20sec Rest--

Circuit

Seven rounds, each for time: 10/7-cal Echo/Assault Bike 7x Burpee 5ea Single-arm Dumbbell Snatch Rest two minutes between rounds. RPE 7-8 Stimulus: Complete each round in ~60-70 seconds Scaling: Bike - decrease calories; modify to row (same calories); modify to run (100-meter shuttle) Burpee - decrease reps; modify to Up-down Single-arm Dumbbell Snatch - decrease load; decrease reps; modify to Kettlebell Swing

Full Body Flexibility/Mobility

Accumulate 1-2 minutes per position, per side: Toe Elevated Hamstring Stretch Couch Stretch Pancake Stretch T-spine Foam Roll Mobilization Wall-supported Dual Internal Rotation

Tuesday

ASCEND Strength Component

Prep

Time Priority Warm-up 2.0 [Full Body 2]

One round for quality:  30sec Shoulder Tap  —10sec Rest—  30sec Groiner Stretch  —10sec Rest—  30sec Shoot-the-Moon  —10sec Rest—  30sec Alternating Pigeon Pose  —10sec Rest—   Directly into…   One round for quality:  30sec Russian Dumbbell Swing  —10sec Rest—  30sec Bent-over Row  —10sec Rest—  30sec Hand-release Push-up  —10sec Rest—  30sec Hollow Hold  —10sec Rest—  30sec Single-arm Farmer Carry,  (Right side on 1st round, left side on 2nd ) —10sec Rest— 

Push Press (Ballistic Performance)

5 x 3

Spanish Squat

3 x 1:00

Back Squat (Ballistic Performance)

4 x 12

Glute Ham Raise (Ballistic Performance)

4 x 10

Dumbbell Bench Press (Ballistic Performance)

4 x 12

Seated Band Low Row (FBB)

4 x 12

Wednesday

Week 1 Day 5

Prep

Time Priority Warm-up [Condition 1]

Two rounds for quality: 30sec Knee-to-Chest Pull + Samson Stretch --10sec Rest-- 30sec Leg Swing + Single-leg RDL --10sec Rest-- 30sec Shoot-the-Moon --10sec Rest-- 30sec Groiner Stretch --10sec Rest-- 30sec Butt Kick --10sec Rest-- 30sec High Knee --10sec Rest-- 100-meter Run --10sec Rest--

Circuit

Six rounds: Minute One - Row Minute Two - Farmer Carry Minute Three - Echo/Assault Bike Minute Four - AbMat Sit Minute Five - Jump Rope RPE 5-6 Stimulus: Move at a steady, manageable pace across the six rounds Scaling: Row - modify to another cardio machine Farmer Carry - decrease load Bike - modify to another cardio machine AbMat Sit-up - decrease time Jump Rope - modify to Jumping Jack; Modify to Ali Shuffle

Full Body Flexibility/Mobility

Accumulate 1-2 minutes per position, per side: Elevated Pigeon Pose Seated Hamstring Stretch Couch Stretch 1st Rib Mobilization

Thursday

ASCEND Strength Component

Prep

Time Priority Warm-up 2.0 [Full Body 3]

One round for quality:  30sec Single-arm Ring Row, 15sec/side  —10sec Rest—  30sec Scap Push-up  —10sec Rest—  30sec Hip Circle, 15sec/side  —10sec Rest—  30sec Alternating Pigeon Pose  —10sec Rest—   Directly into…   One round for quality:  30sec Skater Jump  —10sec Rest—  30sec Burpee  —10sec Rest—  30sec Single-arm Dumbbell Hang Clean to Lunge  —10sec Rest—  30sec Single-arm Dumbbell Push Press  —10sec Rest—  30sec V-up  —10sec Rest—

Single-arm Hang Dumbbell Snatch

5 x 6

Single-leg Glute Bridge

3 x 24

Deadlift (Ballistic Performance)

4 x 6

Cossack Squat (Ballistic Performance)

4 x 24

Strict Pull-up, Supinated-grip (FBB)

Push-up (Ballistic Performance)

Coach