Bend, Don't Break: Training by Katie Kollath in TrainHeroic

Bend, Don't Break

Barpath Fitness

Mobility, Powerlifting, Bodybuilding
Coaches
Katie Kollath and Heather Hamilton

Move better, be stronger. We combine main compound lifts, smart accessory movements, and auxiliary mobility work so that you can lift heavy, move well, and live pain free.

Many strength programs neglect the necessary priming and mobility work to keep the joints healthy; and many mobility programs involve endless stretching, but don't cover the strengthening work the joints require.

Make your body bulletproof by gaining strength through the compound lifts and maximizing joint health for your hips and shoulders.

If you want to get strong as hell and become unbreakable, this team is for you.

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Move Better
The auxiliary mobility work in this program will help you optimize your movement and keep your joints healthy so that you can perform well under heavy loads.
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Be Stronger
Master the main compound lifts while hitting smart accessory movements to increase your overall strength and muscle mass.
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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Training Video Guidance
Instructional videos to guide your training and make execution easy
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Committed Teammates
A bad ass community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Demo videos, metrics, and more. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells // Dumbbells // Pull-up Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-12-20

A1

Horse Stance Squat

3 x 10 @ 0:30

A2

RNT Split Squat

3 x 10

B

Back Squat

3 x 10

C

Front Foot Elevated Split Squat

3 x 10

D

Romanian Deadlift

3 x 10

E1

Loaded Lunge Stretch

3 x 8 @ 0:20

E2

Weighted Plank Hold

3 x 0:30

Monday
2021-12-21

A1

Weighted Shoulder Extension

3 x 8 @ 0:20

A2

Handcuffs

3 x 8

B

Bench Press

3 x 10

C

Chest to Bar Chin Up

3 x 5

D

Barbell Row

3 x 10

E

Half Kneeling Dumbbell Shoulder Press

3 x 10

F

Side Plank

2 x 1:00

Wednesday
2021-12-23

A1

Active Pigeon Stretch

3 x 10

A2

Horse Stance Squat

3 x 10 @ 0:20

A3

Single Leg Foot Elevated Glute Bridge

3 x 10

B

Conventional Deadlift

3 x 8

C

Barbell Hip Thrust

3 x 10

D

Barbell Back Rack Bulgarian Split Squat

3 x 10

E1

Farmers Carry

3 x 0:30

E2

Hanging Knee Raise

3 x 8

Thursday
2021-12-24

A1

Lat/Tri Stretch

3 x 0:30

A2

Prone Pullback

3 x 10

B

Overhead Press

3 x 1

C

Single Arm Dumbbell Row

D

Pronated Chest Flye

3 x 1

E1

Dumbbell Biceps Curl

3 x 10

E2

Kneeling Active Reachback

3 x 3

Coaches
coach-avatar Katie Kollath

USAW Lvl 1 Coach, Personal Trainer. Bodyweight, Powerlifting, and Olympic Lifting Specialist

coach-avatar Heather Hamilton

ACSM Exercise Physiologist, Personal Trainer, & USPA 56kg Classic Raw American Record Holder

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Become Unbreakable

If you're ready to get strong as hell and become unbreakable, join our team today.

Start My 7-Day Free Trial
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FAQs
Who is this training for?
Anyone who wants to get strong and live pain free. We recommend having some experience with resistance training under your belt before jumping into this program, but we still welcome all levels.
What equipment do I need?
Barbell, plates, rack (or pull-up bar), and dumbbells
How many days per week is this program?
5 days/week, but don't stress if you can't hit all 5. 3 is solid but we've got 5 programmed for those who want to maximize strength and mobility or they just can't stay away from the gym.
What happens if I miss a day?
No problem. Go back and pick up where you left off. You can switch around your recovery days as needed, too.
Is the mobility work on separate days?
The mobility work is incorporated into each day to maximize performance on the main lifts. There is a fifth day that is predominantly mobility work, as well.
The Proof
verified-athlete-avatar Hannah

Goodbye Pain

Verified Athlete

"Katie & Heather have been phenomenal with helping me with chronic back and hip pain through improving my movement patterns and strength."

verified-athlete-avatar Anna

Confidence & Strength

Verified Athlete

"I'm now able to approach squats, deadlifts, and bench press with confidence"

Join Your Virtual Gym

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

Bend, Don't Break
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Bend, Don't Break