BP Experimental Strength: Training by Cory Bergman in TrainHeroic

BP Experimental Strength

Bergman Performance LLC

Powerlifting, Strongman, Bodybuilding, Strength & Conditioning, Football , Tactical, Speed
Coach
Cory Bergman

Bergman Performance Experimental Strength is exactly what it name entails, a never ending experiment on ones self by subjecting ourselves to various methods of building power, strength, and endurance. Athletes who take the plunge into this journey of strength will not only boost their overall athletic performance, but also perfect their execution of numerous exercises through constant repetition.

Training cycles will vary in length anywhere from 3 to 12 weeks and will utilize methods including the conjugate method, triphasic method, and french contrast method. The main focus will be on building overall athleticism but will also focus on the squat, bench, deadlift, clean, and snatch depending on the current cycle.

Each week will consist of 4 training days, 2 active recovery days, and 1 off day. Programming will be provided on a weekly basis.

I hope to have you join me on this wild ride that I call Experimental Strength to discover what we are physically capable of!

In Strength,

Cory Bergman

Features
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Access to your coaches
Coach Bergman will hold you accountable and provide the feedback you need to grow and maximize your output.
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Programming 6 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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Delivered through TrainHeroic
For your convenience and ease of use. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Kettlebells // Adjustable Bench
Recommended
TRX Band or Blast Straps // Resistance Bands // Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2021-07-26

Prep

A

Dynamic Warm-up

-Lateral Leg Swings x10ea. -Forward and Back Leg Swings x10ea. -Lateral Shuffle x20yds ea. way -Carioca x20yds ea. way -Hamstring scoops x10yds -Walking Quad Pull x10yds -Spiderman Lunge and Reach x10yds -Frankenstein Walk x10yds -Lunge and Rotate x10yds -Lateral Lunge x5ea. -A-Skips x10yds -High Knees x10yds -Butt Kicks x10yds -Falling Start Build-ups 2x20yds

Movement Prep/Mobility

B

-Hip CARs 2x3ea. -Russian KB Swing 2x10 -Tempo Goblet Squat 2x5 3 second tempo squatting down, 3 second pause sitting at the bottom of the squat every rep -Birddogs 2x10ea.

C1

Barbell Reverse Lunge

C2

Band TKE

2 x 10

C3

Banded Ankle Dorsiflexion Mobilization

2 x 10

D

Rack Pull

E1

GHD Hip Extension

10, 8, 6, 6

E2

Bulgarian Split Squat

10, 8, 6, 6

E3

Ab Wheel

4 x 15

F1

1-Arm DB Row

3 x 10

F2

Band Pull-Apart

3 x 12

F3

DB Shrug

3 x 12

Tuesday
2021-7-27

Prep

A

Dynamic Warm-up

Lateral Leg Swings x10ea. Forward and Back Leg Swings x10ea. Lateral Shuffle x20yds ea. way Carioca x20yds ea. way Hamstring scoops x10yds Walking Quad Pull x10yds Spiderman Lunge and Reach x10yds Frankenstein Walk x10yds Lunge and Rotate x10yds Lateral Lunge x5ea. A-Skips x10yds High Knees x10yds Butt Kicks x10yds Falling Start Build-ups 2x20yds

Movement Prep/Mobility

B

-Hurdle Walks 2x5 leading with each leg. -90/90 Hip Rotations 2x5ea. -T-spine Reach 2x10ea. -Bodyweight SL RDL 2x10ea.

C1

Forward Sled Drag

4 x 50

C2

Backward Sled TKE Drag

4 x 50

D1

Lateral Bound

2 x 10

D2

Lateral Sled Drag

2 x 50

E1

Hanging Knee Raise

3 x 15

E2

Half-Kneeling Band Pallof Press

3 x 5

Wednesday
2021-7-28

Movement Prep/Mobility

A

-PVC Around the Worlds 2x5ea. -Shoulder CARs 2x5ea. -TRX Facepulls 2x10 -Yoga Push-ups 2x10

B

Isometric Bench Press

3 x 1 @ 0:05

C1

Speed Bench with bands

9 x 3 @ 40 %

C2

Band Pull-Apart

4 x 10

C3

Chest-Supported DB Row

5 x 10

D1

TRX Tricep Extension

4 x 10

D2

Neutral Grip Pull-up

4 x 10

E1

DB Lateral Raise

3 x 10

E2

Bent Over Rear Delt Fly

3 x 10

E3

DB Bicep Curls

15, 12, 10

E4

Tricep Rope Pulldowns

15, 12, 10

Thursday
2021-7-29

A1

Foam Roll

1 x 1:00

A2

Walk

1 x 2

Friday
2021-7-30

Prep

A

Dynamic Warm-up

Lateral Leg Swings x10ea. Forward and Back Leg Swings x10ea. Lateral Shuffle x20yds ea. way Carioca x20yds ea. way Hamstring scoops x10yds Walking Quad Pull x10yds Spiderman Lunge and Reach x10yds Frankenstein Walk x10yds Lunge and Rotate x10yds Lateral Lunge x5ea. A-Skips x10yds High Knees x10yds Butt Kicks x10yds Falling Start Build-ups 2x20yds

B

Falling Start Build Ups

4 x 40

C1

Split Stance Max Isometric Pull

3 x 0:03

C2

Split Jump

3 x 3

C3

Med Ball Lateral Hip Toss

3 x 3

D

Conventional Deadlift Speed Pulls

8 x 3 @ 40 %

E1

Glute-Ham Raise

4 x 10

E2

Heel Elevated Goblet Squat

4 x 12

E3

Cable Trunk Rotations

4 x 10

Saturday
2021-7-31

Movement Prep/Mobility

A

-PVC Around the Worlds 2x5 -YTW 2x12 (4 each movement) -Paused Push-ups 2x10 -Bear Crawl Forward and Back 2x10ea. way

B1

High Pin Press

B2

Weighted Strict Pullup

5 x 5

C1

Low Incline DB Bench Press

4 x 10

C2

TRX Reverse Fly

4 x 10

C3

Seated Cable Row

4 x 10

D1

Seated Arnold Press

3 x 15

D2

Hammer Curl

3 x 15

D3

Banded Tricep Pushdown

3 x 15

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BP Experimental Strength
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BP Experimental Strength
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BP Experimental Strength
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BP Experimental Strength