DARK HORSE HYBRID STRENGTH

Dark Horse Athlete

Strength & Conditioning, Functional Fitness, Functional Training
Coach
Justin Biays MS, CSCS, TSAC-F

If you're seeking a comprehensive strength and conditioning regimen that doesn't just touch the surface but delves deep into the realm of high performance, you've found it.

Objective: Our primary goal is unequivocal: we aim to cultivate unparalleled Strength & Power across an expansive spectrum of time and modal domains.

Who is this for?: Are you someone who has a penchant for Strength & Power Training? Or perhaps you recognize an area of improvement in this crucial domain of athleticism? Our team is designed precisely for individuals like you.

Our Methods: Diversity in training is paramount to development. We employ an array of techniques to ensure your Strength & Power goals are met, and then some. Our arsenal includes:

Maximal & Submaximal Lifting: Where you'll push boundaries and also learn the art of speed with submax weights. Heavy Rucking & Odd-object Training: Prepare to embrace unconventional, ensuring real-world functionality. METCON Workouts: Where endurance meets strength, pushing your cardiovascular thresholds while building muscle. Accessory Work: Targeted exercises not just for those aesthetic gains, but for functional hypertrophy and injury prevention.

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Max Strength Development
Max strength is key for athletes Performance: Increases power and speed, enhancing your game Injury Prevention: Builds robustness, reducing injury risks Recovery: Strong bodies bounce back faster after exertion Edge Over Rivals: Greater strength offers a competitive advantage Career Longevity: Stay fitter for longer, extending your athletic journey Invest in strength; it's a game-changer
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Power Development
Power is vital for athletes: Explosiveness: Enhances jumps, sprints, and swift moves. Efficiency: Amplifies sport-specific tasks and energy use. Agility: Boosts quick direction shifts. Reactions: Quicker force use aids fast responses. Edge: Outperform rivals with superior power. Training for power is a game-changer in athletic prowess.
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Easy to use and follow.
TrainHeroic is pivotal for our training: Accessibility: Access workouts anytime, anywhere via your device. Clarity: Visuals and cues ensure you understand every exercise. Feedback Loop: Instantly log results and get coach feedback. Progress Tracking: Monitor improvements over time with integrated analytics. Simplicity: Streamlines training, making programs easy to follow.
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7-Day Free Trial
If Dark Horse Athlete is not for you, you can cancel at anytime. At the end of the day we want ALL of you to get better, even if it's not with us.
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Get Access to our Private WhatsApp Chat.
Join our exclusive WhatsApp group to unlock weekly educational content, directly to your phone! Benefits include: Regular insights to keep you informed and ahead. Engaging group challenges to motivate and drive results. Direct access for queries and feedback. A community of like-minded individuals for support. Stay updated, inspired, and connected – all in the palm of your hand!
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 is currently a Resident S&C Coach For 19th Special Forces Group Special Warfare Training Detachment.

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Strength Matters

Strength training; it's the bedrock of athletic performance. It safeguards against injury, boosts power, and refines technique. By committing to this discipline, you're not just building muscle but cultivating a foundation for longevity and peak performanc

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar David Reeves

Marine Corps Veteran

Verified Athlete

"I've been with the Hybrid Strength Team since May 2nd and as of today, August 7th, 2023 I am now sitting at 160lbs, have decreased my marathon pace time from 10:33/mi to 9:49/mi, while increasing my strength 8-10% in bench, overhead press, squat, and deadlift."

verified-athlete-avatar Matthew Harper

First Responder

Verified Athlete

"Dark Horse Athlete has been an absolute game changer for me. The strength team holds a solid foundation for improving your core lifts while also building conditioning. Within a few months my clothes fit better, I’m stronger, and I’m able to keep high energy during long tours in the field."

verified-athlete-avatar Mike D

Working Professional

Verified Athlete

"I’ve tried different programs over the years, but I think I’ve found the one this time. I’ve been on Hybrid Strength for several months now and have already noticed significant gains As a former athlete, It’s the perfect balance of main lifts, accessories and the right amount of conditioning for me."

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

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