CYC Training: Training by Nathaniel Marsh in TrainHeroic

CYC Training

Marsh Coaching

Functional Training, General Fitness, Law Enforcement, Tactical, Tactical / Military, First Responders, Endurance, CrossFit, Other, Obstacle Course Racing
Coach
Nathaniel Marsh

With the goal of being able to hard things, CYC Training is designed for the everyday athlete. We believe in Hybrid Training, so being able to run better than most, as well as stronger than most. Our goal is to build endurance as well as strength together. Yes squatting 405 is cool and running a sub 5:30 mile is cool, but squatting 405 and running a 5:30 mile is our goal.

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Minimalistic
Little required equipment so you can get in fitness anywhere!
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TIME EFFICIENT!
If you complete the warm-up, the optional strength/skill/speed piece and main Workout of the Day you're looking at 45-60 minutes, but if you only complete a warm up and the main WoD then you'll be in and out in under 45 minutes with a awesome workout.
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Almost completely customizable!
Yes I do give you the main WoD each day but with the: -3 optional "Boosters" to the M/W/F sessions (A Strength piece, Skill practice, or Endurance piece) -Main WoD Subs, where you can substitute movements for a more practical movement for you whether it be skill/fitness or equipment -Optional Strength Accessory or Gymnastics Skill Workout Your program can really be YOUR PROGRAM!
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Train to do hard things.
With a focus in strength and work capacity hard things become not so hard things.
Features
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Access to your coaches
A coach who cares about you CRUSHING your goals!
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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. SCALES AND SUBSITUTES!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Detailed, expert instruction
A coach 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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, all through an app.
Equipment
Required
Pull-up Bar // Dumbbell // Barbell and Plates(can be subbed out)
Recommended
Gymnastics Rings // Kettlbell // Cardio Machine(will provide running sub) // Jump Rope
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-11-01

Conditioning

A

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

B

Back Squat

5, 5, 3, 3, _

Conditioning

C

Can Opener Heavy

Main WoD 6 Rounds for time: 8 Deadlifts 125#/185# 5 V-Ups Scales Down: DL- drop the weight, 8 reps shouldn't be super hard but also it's ok if you need to break it up V-Ups- butterfly sit-ups Up: Don't, this is a tester, however if you really want to you can switch out v-ups for knee to elbows or toe 2 bars IF YOU'RE USING DBs FOR DEADLIFTS USE 35s/50#s

Monday
2021-11-02

Prep

A

Run Prep

5-10 minutes static stretching focusing on your legs and lower back. 5 rounds- 10-20 total Knee Hugs 20-40 total Butt Kicks, feel free to do these in place 3 rounds- 20-30 total High Knees, feel free to do these in place 5-10 Vertical Jumps

B

Run

1 x 5000

Tuesday
2021-11-03

Conditioning

A

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

B

Bench Press

5, 5, 3, 3, _

Conditioning

C

Bardiac Caker

Main WoD 7 rounds: 3 Inch Worms + Push Up at Bottom 5 V-Ups 7 Air Squats The video of the Inch worm doesn't show a push up at bottom, but you'll just do your inch worm then touch your chest to the ground Scales Down: Inch Worms- Inch Worm from knees V-Ups- Butterfly sit Ups Air Squats- Squat to target Up: Its a test so go FASSSSTTTT SUBs:

Wednesday
2021-11-04

Prep

A

Run Prep

5-10 minutes static stretching focusing on your legs and lower back. 5 rounds- 10-20 total Knee Hugs 20-40 total Butt Kicks, feel free to do these in place 3 rounds- 20-30 total High Knees, feel free to do these in place 5-10 Vertical Jumps

Active Recovery

B

Take about 30-45 minutes and stretch/ foam roll or light cardio.

Thursday
2021-11-05

A

Deadlift

5, 5, 3, 3, _

Conditioning

B

RCSOCAOAH

Main WoD Death by EMOM +1 Pull Up every Minute until you can't complete the amount of reps in the allotted time. So minute 1= 1 pull up, minute 2= 2 PUs, minute 23= 23 PUs in that minute If you know you'll get under 5 minutes, pick a scaling option, but for those you'll add 2 every round. Your score is the total reps you completed. The name stands for "Really Cool Scene Of Captain America On A Helicopter". Scales Down: Pull-Ups- Ring Rows, Inverted Rows, Bent Over Rows at 50% Bodyweight Up: Are you insane? SUBs: Pull-Ups- Bent over rows at Bodyweight on the bar, or even chin-ups

Friday
2021-11-06

Conditioning

A

Warm-Up

2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws

Active Recovery

B

30-45 minutes stretching/ foam rolling/ light cardio

Coach
coach-avatar Nathaniel Marsh

10 year Military veteran with a passion for making the best possible athletes in everyday life. CF-L1, CPT, Strength and Conditioning, Group Fitness.

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big engine. strong frame.

Are you ready to start being the best overall athlete you can be? I'm ready to get you there!

Start My 7-Day Free Trial
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FAQs
Who is this programming for?
Tactical Athletes First Responders Military Endurance Athletes Stay At Home Parents Travelers Functional Fitness Athletes OCR Athletes General Populace
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CYC Training
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CYC Training
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CYC Training
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