Ascending Strength: Hybrid

Berg's Health and Fitness

Functional Fitness, Weightlifting, Functional Training, Strength & Conditioning, General Fitness
Coach
Jake Berg

Are you looking for guidance to ensure you are doing the RIGHT routine, the RIGHT exercises, with the RIGHT form, with the RIGHT coach, surrounded by the RIGHT support team of like-minded adults?

This program is for adults. It isn't for the weak of heart. This program will be hard. It isn't going to drive you into an endless cycle of being unable to walk or perform everyday tasks. This program is sustainable for the long term. It's not for a quick "jump start to insert empty promises"

Program Details: Choose which day(s) fit your schedule: 3 Strength Training Days, 2 Mixed Modality Conditioning Days, 1 Strongman Endurance/Ground-Based Day, 1 Mobility/Active Recovery Day

Ascending Strength is designed to:

  1. Build Strength & Power
  2. Increase Mobility & Conditioning
  3. Increase Movement Quality
  4. Decrease Pain
  5. Be Sustainable for the Long Term
  6. Leave You Looking & Feeling Like a Badass

Put a Coach in Your Pocket to Educate, Push, Support, and Motivate You to Reach Your Goals!

You are joining a team, a community, a support group, a coaching ground, a proven system to get you results. We can't wait for you to join our team!

benefit-image-0
Quality
Strength/Power/Mobility/Flexibility/Conditioning/Higher Quality Movement/Reduction & Elimination of Pain.
benefit-image-1
Training
Challenging, not crushing, training that fits your schedule, keeps you active, helps you be the person, partner, spouse, father, mother, and beast you always dreamt you could be. One day at a time, one month at a time, years and years of results.
benefit-image-2
On Your Schedule
Whether you train at home, at a commercial gym, private gym, or rec center, you control how often and when you put the work in. We are there hyping you up as you tackle your goals, one day at a time.
Features
feature-icon
Access to your coaches
Coaches who will guide you, help you, and encourage you
feature-icon
Programming 7 days per week
Daily strength, conditioning, and mobility that’s accessible and challenging for clients of any level or background
feature-icon
Mental Exercises
Structured mental training exercises to cultivate your inner strength
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a paper 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 & Weight // Dumbbells or Kettlebells // Resistance Bands // Step or Box // Adjustable Bench
Recommended
Trap Bar // Medicine Balls // Stability Ball // GHR // Sled // Battle Ropes // Various Cardiovascular Equipment
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Full Body Strength

Prep

A

Warm-Up "A"

3 Rounds -Glute Bridge w/ 2 sec hold @ top x 15 (both feet, not single leg) -Band Face Pull w/ 2 sec hold x 15 3 Rounds -Light Dumbbell Bench Press x 15 -Light Bent Over Dumbbell Rows x 15 *Plyos* 3 Rounds [Rest 30 sec between rds] -15 Low Pogo Jumps + 5 High Pogo Jumps *create stiffness, only very minimal knee bend, bounce on the ball of the foot, not tippy toes*

B1

Pause Back Squat

5 x 5

B2

TRX W Deltoid Fly

5 x 12

C1

Front Foot Elevated Split Squat

4 x 12

C2

Bent Over DB Row

4 x 12

C3

Reverse Plank

4 x 0:45

D1

Bottom Up KB Press

3 x 10

D2

Farmers carry

3 x 2:00

E

Barbell Bicep Curl

Tuesday
Mixed Modality Conditioning

Conditioning

A

Zone 2 Conditioning Piece 1

A1) Stationary Bike [ sub out with any type of cyclical movement if needed, examples: Rower, Elliptical, Treadmill ] x 10 min Rest/Hydrate x 1 min A2) Lateral Box Step Overs [ sub out with any type of cyclical movement if needed, examples: Light Jogging, Stair Climber, Skater Jumps ] x 5 min Rest x 30 sec A3) Stationary Bike [ sub out with any type of cyclical movement if needed, examples: Rower, Elliptical, Treadmill ] x 10 min Rest/Hydrate x 1 min A4) Skip in Place [ sub out with any type of cyclical movement if needed, examples: Light Jogging, Stair Climber, Skater Jumps ] x 5 min Rest x 30 sec

B1

Hollow Rock

5 x 0:25

B2

Band Pull-Apart

5 x 30

C

Shinbox Rotations

3 x 5

Wednesday
Full Body Strength

Prep

A

Warm-Up "B"

3 Rounds -Band OH Press x 10 -Band Pull Apart x 15 -Hollow Hold x 20 sec 3 Rounds -Light KB/DB RDL x 10 -Shinbox Rotations x 5/5 3 Rounds [Rest 45 sec between rds] -Band Assisted Plyometric Push-Ups x 3

B1

Low-Incline Bench Press

5 x 5

B2

Med Ball Wall Throw

5 x 3

B3

1-Arm DB Row

5 x 8

C1

Barbell Hip Thrust

3 x 24

C2

Rolling Tricep extensions

3 x 15

D1

Spread Eagle Situps

3 x 12

D2

Lateral Raise With External Rotation

3 x 10

Thursday
Aerobic Conditioning

Aerobic Conditioning

A

AMRAP (as many rounds as possible) x 20 min A1) Sled Push x 200ft. [sub out with DB Step-Ups (20ea.) if no access to sled] A2) DB Skier Swings x 25 A3) Backward Sled Drag x 200ft. A4) Battle Rope Alt Waves x 25/25 *Rest: 90 sec - 2 min * (won't be full recovery) EMOM (every min on the minute) x 15 min -Med Ball Overhead Slams x 20-25 *Rest: Remainder of min after completing reps*

B1

Band Hammer Curl

5 x 20

B2

Banded Tricep Pushdown

5 x 20

Friday
Full Body Speed/Strength

Prep

A

Warm-Up "C"

3 Rounds -Air Squats x 10 -Band Good Mornings x 10 -High Plank to Pike x 10 3 Rounds -TRX Rows x 10 -BB Push-Up x 10 3 Rounds [Rest 45 sec between rds] - TRX Skater Hops x 3 ea. side

B

Landmine Split Jerk

5 x 3

C1

Snatch Grip Deadlift from Blocks

6, 6, 4, 4

C2

One arm DB incline

4 x 8

D1

DB Lateral Lunge

3 x 10

D2

DB Pullover

3 x 10

E

Copenhagen Plank

4 x 0:20

Saturday
Strongman Endurance/Ground-Based Locomotion

Conditioning

A

Warm-Up "D"

3 Rounds -Cook Hip Lift x 3ea. (10 sec hold on each rep) -Prone Scorpion x 3ea. (3 sec hold after swinging leg over) -Inchworm Shoulder Taps x 3ea. (handwalk out, shoulder tap ea. side, handwalk back up = 1 rep) 3 Rounds -Dead Bug x 5ea. -Prone Band Dislocates x 5 -Roll Up Crunch 5/5 (5 slow, 5 fast) 3 Rounds [Rest 45 sec between rds] -Rolling Squat Jump x 5

B1

Single Arm Fat Grip DB Clean and Press

4 x 6

B2

Pendlay Row

4 x 6

B3

Zercher Static March

4 x 0:45

Conditioning

C

Ground-Based Locomotion AMRAP 1

AMRAP: 25 minutes (As many rounds as possible) C1) Stability Bear Crawl x 10 forward / 10 backward / 10 right / 10 left (count each hand movement as 1 rep) C2) Scorpion Bridge Flow x 5 ea. (take your time to learn this, it's quite complicated and will get better with time) C3) Shinbox Rotation + Hip Extension x 5 ea. (do these slow and controlled, hold at hip ext, control back down) *Rest: 30sec between each, 60sec after C3*

Coach
coach-avatar Jake Berg

Former Firefighter/EMT, United States Air Force Veteran, Former Military Fire-Rescue, Former High School Strength and Conditioning Coach, College Educated (Bachelor's in Exercise Science), Certified Exercise Physiologist through the American College of Sports Medicine with 11 years of Personal Training Experience. -- "My goal is to help you develop strength in all aspects of life, starting today!"

closer-image-1
closer-image-2
You ready to take your training to the next level?

Rome wasn't built in a day, but it was build one day at a time. You know what you want, you know how to get it. It's time to take action! A month from now, a year from now, 5 years from now, where could you be?

Start My 7-Day Free Trial
closer-image-3
FAQs
Do I have to do all 6 or 7 training days?
Nope! Most clients perform 3-5 of the training days based on if your goals are more strength oriented or conditioning oriented. I prescribe 7 training days because some clients want to train everyday, this way I'm controlling weekly volume to avoid overtraining/increased injury risk.
Is this program effective for ladies?
Absolutely! Women are strong and powerful and increasing overall strength is a game changer. You will not get "bulky" or "big", unless you supplement with testosterone or other performance enhancing drugs. Strength training is great for hormone regulation, bone density, energy, and so much more.
If I do the conditioning days, will I lose size/strength?
This has been a huge misconception in the fitness space and thankfully times are changing and we now know that increasing your conditioning will not only increase recovery allowing you to train harder, but it raises the capacity of your body to put forth effort, aka move heavy weight more often.
How do I know if my technique is correct without an in-person coach?
Great question! Technique is individualized and it takes many many months to perfect certain movements, even years for our more advanced lifts. With this app you have access to post your lifting videos for review by our coaching staff, where we provide feedback on how to improve overall technique.
The Proof
verified-athlete-avatar Paul Hamad

Garage Gym Guru, Father, and Husband

Verified Athlete

"Jacob has been my coach for a better part of a year now, and I have seen vast improvements in all aspects of my life. From losing weight, to my gains in the gym to overall improvement in my cycling. He is always there to support his athletes and has time to answer any questions you may have."

Join Your Virtual Gym

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

Ascending Strength: Hybrid
screenshot1
Ascending Strength: Hybrid
screenshot2
Ascending Strength: Hybrid
screenshot3
Ascending Strength: Hybrid