"Built For Chaos" Strength

Black Sheep Training

Functional Fitness, Strength & Conditioning, First Responders
Coaches
Coach R and Coach V

"Built for Chaos" Strength is a full body functional fitness program with 5 sessions per week and a bonus "shift" day that includes skill and gear work for those on the job. This phase of programming will focus on building strength while still maintaining levels of endurance and work capacity.

$32 / mo
Get "Built For Chaos" Strength
Features
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Access to your coaches
Message us anytime through the app for questions or feedback!
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Programming 5 days per week
Strength phase focuses on getting you not only stronger but more durable. 5 sessions per week plus a bonus skills/gear work session.
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Delivered through TrainHeroic
Receive, review, and track your workouts and numbers all through the TrainHeroic app. Easily view your lifts from last session.
Equipment
Required
Barbell w/ Plates // Dumbbells // Kettlebells // Squat Rack // GPS Running Watch // Sled // Pull-up Bar // Leg Extension Machine // Lat Pull Down Machine // Cable Machine // GHD // Wall Ball // Rower
Recommended
Heart Rate Chest Strap // Hex Bar // Bands
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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

A

Run-Specific Warm-Up

1 x 10:00

B

Aerobic Run

1 x 42:00

C

Rest

D1

Bench Press

10, 8, 8, 5, 3

D2

DB Split Squats

5 x 8

D3

Rest

4 x 1:30

E

DB Bicep Curls

3 x 12

F

Foam Roll

1 x 20:00

Monday
Week 1 Day 2

A

Warm Up

1 x 10:00

B1

Front Squat

10, 8, 5, 4, 3

B2

Push-Up

5 x 15

B3

Rest

4 x 1:30

Circuit

C

4 Rounds 100m Farmers Carry (Use a weight that you can carry without dropping for at least the 1st round) 15 Box Jumps 20 Flutter Kicks (4 count) 12 Pull-ups (Strict) *Use band if unable to perform strict*

Tuesday
Shift

A

Heroic Warm-up

1 x 10:00

B

Stair Climb

1 x 15:00

C

Skill Session

Gear Workout

D

Pants + boots + coat 2 rounds 20 up/downs 25 step ups 20 push ups 25 sit ups

Wednesday
Week 1 Day 3

A

My Dynamic Warmup

1 x 10:00

B1

Deadlift

12, 10, 8, 5, 3

B2

Sit-up

5 x 20

B3

Rest

4 x 1:30

C

DB Lateral Raise

4 x 12

D

Leg Extension

4 x 14

E

Incline DB Bench Press

4 x 12

F

Weighted Lunges

8, 8, 8, 6, 6

G

Foam Roll

Thursday
Week 1 Day 4

A

Run-Specific Warm-Up

1 x 10:00

B

Run

1 x 40:00

C

Rest

D1

Shoulder Press

10, 8, 5, 3, 3

D2

Flutter Kicks

5 x 20

D3

Rest

4 x 1:30

E

Goblet Squat

4 x 10

F

Weighted Strict Pullup

8, 6, 5, 3, 3

Friday
Rest
Saturday
Week 1 Day 5

A

Warm Up

1 x 10:00

B

Weighted Step Ups

4 x 10

C

Barbell Hip Thrust

4 x 14

Circuit

D

400 m run 20 man makers (20/30 lbs) 400 m run 15 man makers 400m run 10 man makers

Coaches
More from Black Sheep Training
coach-avatar Coach R

Fireman, Ultramarathoner, Average Human.

coach-avatar Coach V

Fireman, SWAT Medic, Fitness Programmer

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Join today and start building!

This isn’t about aesthetics—it’s about being ready for real life, real pressure, and whatever chaos comes next.

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FAQs
Who is the program for?
Anyone looking to increase their level of readiness for everyday life and on the job. In addition to increasing your readiness, you will increase your durability and reduce your injury occurrence.
What equipment is needed?
Please see our equipment requirement/recommendation section. Most gyms will have all of the equipment needed for the program outside of the GPS watch and HR chest strap.
How long does the program run for?
The program will run continuously through the year using 16 week phases to deliver different adaptations (Strength, Endurance & Work Capacity).
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"Built For Chaos" Strength
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"Built For Chaos" Strength
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"Built For Chaos" Strength
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"Built For Chaos" Strength
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