FOUNDATION

Fullsterkur Barbell Club

Powerlifting, Functional Training
Coach
Aaron Molinsky

Why a battle axe? A Battle axe is formidable, quick and resilient weapon

Few barbarian weapons inspired more horror than the axe. While most tribal warriors carried spears or swords into combat, Germanic soldiers were known to wield heavy battle-axes capable of smashing through shield, armor and helmet in a single blow.

This program was designed to turn you into that terrifying weapon.

This program was built for people who take their athletic interests seriously. Not only will you tap into new levels of strength, but will also build a much more resilient body that can survive the rigors of your life/sports far beyond your competitors.

The separation between the good and the great, is the ability to avoid time consuming injuries that sideline you and reduce your ability to practice your craft. Anyone at the peak of their sport or career that requires a high level of physicality is there because they were able to stay healthier and more injury free than their competitors. Yes, you also need hard work and talent, but those are some of the pieces of the pie, not the whole thing.

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Become more resilient and avoid injuries
STRETCHING IS NOT ENOUGH. Stretching can be a great tool. But it is also one of the most improperly used tools out there. If you don't have an understanding of what to actually stretch and how to do it, at best you are wasting your time, and worst case scenario, it's compounding your problem. How did you choose your stretches? "I saw it on YouTube", is a poor answer.
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Become strong in weak positions
By becoming strong in weak positions, you will no longer be limited by by your own physicality. The limit to your ability to move your body should only be limited by your current knowledge and training progression, NOT by excuses.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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.
Equipment
Required
barbells // dumbbells
Recommended
kettle bells // bands // cable towers
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

half kneeling hip stretch

1 x 1:00

A2

Thoracic Extension on Foam Roller

1 x 10

B

Turkish Get Up

2 x 5

C

Rope Climb

3 x 16

D1

Dip

3 x MAX

D2

DB Bicep Curls

3 x 15

E1

Hollow Hold

3 x 1:00

E2

Superman

3 x 15

F1

Calf/hamstring stretch

1 x 1:00

F2

Wall chest stretch

1 x 1:00

Monday
Week 1 Day 2

A1

half kneeling hip stretch

2 x 1:00

A2

90/90 hip activation

1 x 5

B

Glute Bridge

2 x 10

C

Banded Half Kneeling Pallof Press

3 x 10

D

FBC SISSY SQUAT

2 x 6

E1

Cossak squat

3 x 8

E2

Wall Sit

3 x 1:00

F

Anterior Tib Raise

2 x 25

G

Dead Hang

Tuesday
Week 1 Day 3

A1

half kneeling hip stretch

2 x 1:00

A2

Superman

2 x 15

A3

90/90 hip activation

1 x 5

A4

Calf/hamstring stretch

1 x 1:00

A5

Wall chest stretch

2 x 1:00

Wednesday
Week 1 Day 4

A1

half kneeling hip stretch

1 x 1:00

A2

Thoracic Extension on Foam Roller

2 x 10

B

Banded bench press

3 x 20

C

Z-Press

2 x 6

D1

1-Arm DB Row

3 x 20

D2

DB Bicep Curls

3 x 15

E1

Hollow Hold

3 x 1:00

E2

Superman

3 x 15

F1

Wall chest stretch

1 x 1:00

F2

Thoracic Mobility Drill

1 x 1:00

Thursday
Week 1 Day 5

A1

half kneeling hip stretch

1 x 1:00

A2

90/90 hip activation

1 x 5

B

Glute Bridge

2 x 10

C

Banded Half Kneeling Pallof Press

3 x 10

D1

Cossak squat

3 x 8

D2

Wall Sit

3 x 1:00

E

Goblet Squat

4 x 15

F

Calf/hamstring stretch

1 x 1:00

Coach
coach-avatar Aaron Molinsky

With over 20 years of experience coaching athletes of all levels, Aaron continues to grow his knowledge base through education both in the classroom pursuing a health sciences degree, as well as being coached by world class strength coaches. In addition to a strength and conditioning background, Aaron has spent years training/coaching in combat sports with a focus on Brazilian Jiu Jitsu.

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Your training should not leave you broken!

Together we will build incredible strength and athleticism! But most importantly, we will do it in a way that reduces wear and tear on your body, rather than creating a whole slew of new problems. There is zero point to hitting a personal best on a lift in

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FAQs
Who can benefit from this program?
This program was designed for everyone. From athletes to operators or anyone who would like to build the most resilient body possible. EVERYONE can benefit from the movement principals contained within it. -Weekend warrior -strength athletes -martial artists -general fitness -and you!
what problems are you finally willing to address?
Shoulder issues has you tapping early, or stopping you from overhead pressing? Tight hips always aching, or killing your squat depth? No progress on lift PR's?
Can't I just do my own stretching/strengthening program?
You could...but you may or may not get it right. If you want the best results, you understand that the best way to do that is to learn from professionals.
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When you join a team you’re getting more than programming, you’re joining an online community.

FOUNDATION
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FOUNDATION
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FOUNDATION
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