DARK HORSE HYBRID STRENGTH

Dark Horse Athlete

Tactical / Military, Law Enforcement, First Responders, Strength & Conditioning, Powerlifting, Hunting, Functional Training, Functional Fitness

Coach

Justin Biays MS, CSCS, TSAC-F

Train with a professional & experienced Strength & Conditioning Coach. As a US Army Infantry veteran and avid hunter I understand the demands needed to not only meet the standard, but exceed them. I know where you have been, and what it takes.

The Dark Horse Strength team is designed for anyone looking too improve their max strength, repeatable power output, and mid-line integrity. This program will focus on the tactical athlete and back country hunter, that being said this program is great for anyone looking to take their ability to the next level. Yes, this is a strength & power focused program. However, you will not sacrifice your conditioning, you will have one ruck, one run, and one sled conditioning day per week. In this program you will train 6 times per week, and each session will last 60-90 minutes. Each session has a structured warm up, cool down, accessory work, and recovery work to ensure your body and mind stays ready to meet the demands of the program.

$25 / mo

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MAX STRENGTH DEVLOPMENT

Being strong has many benefits. These benefits include an increase in Muscle mass, bone density, improved athletic performance (for tactical athletes it can be the difference between life and death), reduced risk of injury, and an increased metabolic rate. Tactical Athletes and Backcountry hunters often carry heavy gear/equipment for long durations, having a high level of strength is crucial.

POWER DEVELOPMENT

Power Development I not only essential for tactical athletes and backcountry hunters, it should be a focus for all humans. It will improve your speed & agility, strength, and explosiveness. The more powerful you are the more effective you will be, this is highly important in combat and emergency situations when you must move yourself and heavy loads quickly. Yours and others lives may depend on it

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Workouts delivered six times per week designed to increase your max strength and power..

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Equipment

Required

Barbell // Squat Rack // Dumbbell's // Kettlebells // pull up bar // Plates // Foam Roller // Bench // Sled // Ruck Sack

Recommended

Bumper plates // Power Bands // Plyo boxes

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1:TEST DAY

Circuit

400m run -then- 10 sumo air squats 10 sumo stance good mornings 45/35 10 regular stance air squats 10 regular stance good mornings 10 feet together squats 10 feet together good mornings -then- 3 RNDS: 8 alt box step up 5 Broad jumps

Deadlift

10 x 1

Bulgarian Split Squat

3 x 12

Dual KB Swing

3 x 12

Sled Push

4 x 10

Side Plank

4 x 0:30

Circuit

-Couch stretch + Reach and rotation 2 minutes per leg -Supine Sciatic nerve floss 1 minute per leg -Squat + T-spin Rotation 2 minutes -Hip flow mobility x1-2

Monday

Week 1 Day 2: TEST DAY

Circuit

500m row or 400m run -then- 3 RNDS: 10 Scapular pull-ups 8 Ring Rows 5 plyo push up -then- One time through: 200m jog 50m waiters walk, Right arm #moderate load 30 shoulder taps in push-up position 50m waiters walk, Left arm #moderate load 200m jog

Bench Press

10 x 1

Weighted Strict Pullup

1 x 1

Lying Thumb down Reverse Fly

3 x 12

Plyo Push-Up

3 x 5

Paloff Press

3 x 10

Circuit

-4 way band stretch 1 minute per position -thread the needle 1:30 per side -Wall Pec stretch 2 minutes per side

Tuesday

GPP RUN DAY/TEST

Run

1 x 5

Walk

1 x 10:00

Foam Roll

Box Breathing

1 x 5:00

Wednesday

Week 1 Day 4: TEST DAY

Circuit

400m run -then- 5x front lunge, side lunge, reverse lunge R leg 10 superman raises 5x front lunge, side lunge, reverse lunge L leg 10 superman raises x2 -then- 3 RDS: 10 alternating step-ups 10 box jumps 10 box squat #45/35

Back Squat

10 x 1

Banded sumo deadlift

8 x 1 @ 40 %

Glute-Ham Raise

3 x 10

banded good morning

1 x 100

Banded half kneeling Ab Crunch

3 x 25

Sled Drag

1 x 400

Circuit

-Couch stretch + Reach and rotation 2 minutes per leg -Supine Sciatic nerve floss 1 minute per leg -Squat + T-spin Rotation 2 minutes -Hip flow mobility x1-2

Thursday

Week 1 Day 5: MAX EFFORT UPPER

Circuit