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.

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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.
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Workouts delivered six times per week designed to increase your max strength and power..
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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
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
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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:TEST DAY

Circuit

A

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

B

Deadlift

10 x 1

C1

Bulgarian Split Squat

3 x 12

C2

Dual KB Swing

3 x 12

D1

Sled Push

4 x 10

D2

Side Plank

4 x 0:30

Circuit

E

-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

A

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

B

Bench Press

10 x 1

C

Weighted Strict Pullup

1 x 1

D1

Lying Thumb down Reverse Fly

3 x 12

D2

Plyo Push-Up

3 x 5

E

Paloff Press

3 x 10

Circuit

F

-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

A

Run

1 x 5

B

Walk

1 x 10:00

C

Foam Roll

D

Box Breathing

1 x 5:00

Wednesday
Week 1 Day 4: TEST DAY

Circuit

A

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

B

Back Squat

10 x 1

C

Banded sumo deadlift

8 x 1 @ 40 %

D

Glute-Ham Raise

3 x 10

E

banded good morning

1 x 100

F

Banded half kneeling Ab Crunch

3 x 25

G

Sled Drag

1 x 400

Circuit

H

-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

A

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

B

Banded Bench Press

9 x 3 @ 50 %

C1

DB Tate Press

3 x 12

C2

Banded Tricep Pushdown

3 x 30

D1

Supinated Grip Barbell Row

3 x 12

D2

Sandbag Get up

3 x 4

Circuit

E

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

Friday
GPP RUCK DAY

A

Ruck March

1 x 45:00

B

Box Breathing

1 x 5:00

C

Foam Roll

1 x 10:00

Saturday
REST DAY
Coach
coach-avatar Justin Biays MS, CSCS, TSAC-F

Justin is a military veteran & strength Coach dedicated to helping others build elite level General Physical Preparedness. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He currently specializes in working with endurance athletes, and military and first Responders.

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DARK HORSE HYBRID STRENGTH
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DARK HORSE HYBRID STRENGTH
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DARK HORSE HYBRID STRENGTH
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DARK HORSE HYBRID STRENGTH