Athlete Club

Strength & Conditioning, Functional Fitness, General Fitness
Coach
Jonatan Hugemark

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

$49 / mo
Get Athlete
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MORE THAN A PROGRAM
It's a game changer for any training individual that wants a comprehensive view of fitness and health. The Athlete programming will help you reach more than one goal.
Features
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Feedback and Coaching
Daily coaching and feedback for all of your training sessions, fo individual athletic development.
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Programming 7 days per week
Detailed instructions for your training sessions as well as recovery days.
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Video instructions
Instructional videos to guide your practice and make execution easy
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Expert Planning
All sessions will develop 2 or more of the 5 physical elements, and the target with each day will be concrete.
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Teammates
Share with your friends, make them join, and train together towards you goals!
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Easy Programming
Ridiculously easy scheduling and accessibility directly in the TrainHerioc application.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
TAP - Warm Up Routine

A

Cardio

1 x 5:00

B

Overhead Squat w/ PVC

1 x 20

C

Band Pull-Apart

D

PVC Shoulder Rotation

1 x 20

E1

Walking Lunge with Rotation

E2

Walking Lunge Rotation

1 x 20

Monday
TAP 1 - Squat

A

Assault Bike

1 x 5:00

B1

Push-Up

1 x 10

B2

Forward Walking Lunges

1 x 20

B3

Band Pull-Apart

1 x 20

B4

Burpee

1 x 10

C

Back Squat

5 x 5 @ 80 %

D1

Forward Walking Lunges

5 x 12

D2

DB Lunges

E1

Pull-Up

4 x 10

E2

Ab Wheel

4 x 10

F1

SkiErg

5 x 15

F2

Push-Up

G

Tuesday
TAP 2 - Bench Press

Prep

A

1km Row

Perform 1000m Row.

B

Barbell Bench Press

5 x 5 @ 85 %

C

The Dip

5 x 10

D1

Kettlebell Biceps Curl

4 x 12

D2

GHD Sit-Up

4 x 12

E1

Assault Bike

5 x 0:45

E2

Push-Up

5 x 25

Wednesday
TAP Conditioning

A

Run

1 x 10:00

B

SkiErg

1 x 10:00

C

Assault Bike

1 x 10:00

D

Stretch

1 x 10:00

Thursday
TAP 3 - Deadlift

A

1600 M Run

B

Barbell Deadlift

5 x 5 @ 85 %

C

Barbell Row

5 x 5 @ 90 %

D1

Box Jump

4 x 10

D2

DB Side Bend

4 x 20

E1

Rowing

5 x 500

E2

Push Ups

5 x 10

Friday
TAP 4 - Shoulder

A

SkiErg

1 x 7:00

B

Strict Press

5 x 5 @ 85 %

C

Handstand Balance

4 x 0:20

D1

Farmers carry

4 x 25

D2

KB Dragon Flag

4 x 8

E1

Treadmill Work

5 x 400

E2

KB swings

5 x 12

Saturday
TAP Endurance

A

Cycling

1 x 20:00

B

Rowing

4 x 5:00 @ 5

C

Cycling

1 x 20:00 @ 4

D

Stretch

1 x 10:00

Coach
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coach-avatar Jonatan Hugemark

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