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Built To Last - A GPP programme for busy people serious about fitness

Tom McPartlan

General Fitness, Strength & Conditioning

Coach

Tom McPartlan

Built To Last is a training programme that will build high levels of general physical preparedness - speed, power, strength and endurance - around the reality of busy modern lives. It is for folks who are serious about fitness but have realistic demands of kids, careers and the busy-ness we all have in life today.

It is based around 4 training sessions a week that aim to mostly be completed in under an hour.

All the programming is taken care of, drawing on over a decade of coaching people just like you - and of course my own experience of becoming a Dad and the challenge of maintaining my own fitness.

$29 / mo

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Direct access to me

I will be there everyday to guide you and answer any training related questions - especially important when life gets on top and you need advice about how implement the programming.

Tried & tested programming

This programming is based upon over a decade of coaching. I have helped hundreds of people leading busy, demanding lives get very fit and strong. All without burning out.

Have it all.

The full spectrum of fitness, for everyday people. Bending, twisting, jumping, running, lifting heavy shit up. Build the ability to go anywhere and do anything - for the rest of your life!

Features

Access to your coaches

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

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

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

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Barbells // Dumbells

Sample Week

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

Monday

Full Body Gym 1

Pogo Jump

3 x 12

Zercher Squat

3 x 6

DB Bench Press

3 x 8

1-Arm DB Row

3 x 8

GHD Hip Extension

3 x 12

DB Side Bend

3 x 12

Barbell Bicep Curl

2 x 8

Hanging Leg Raise

2 x MAX

Circuit

Any time remaining do easy row/aribike/jog at conversational pace.

Wednesday

Aerobic Power - Intervals

E5M x4-5; Monstructural + Burpees

Every 5 minutes x4-5 Row or Airbike 2:00 @ tough but sustainable pace 15 Burpee Rest remaining time * If you are finishing with less than a minute left, scale down the number of burpee box jump. * Aim for the same time each round.

Friday

Full Body Gym 2

Sprint

5 x 20

Romanian Deadlift

3 x 6

Half-Kneeling KB Press

3 x 6

Strict Bodyweight Pull-Up

3 x MAX

Barbell Split Squat

3 x 10

Half Kneel Cable Twist

3 x 8

Skull Crusher

2 x 8

Saturday

Aerobic Base - Zone 2

30-90 minutes - Bike/Row/Run/Hike

At conversational pace move for 30-90 minutes. Pick either a bike, row, run or hike. Or you can combine 2-3 of them. *If you are going to run, don't dive straight into 90 minutes if you haven't done any for a long time. Build up slowly over coming weeks. * Use a HR monitor to stay in zone 2 if you want. Personally I just stick to a pace that I can just about hold a conversation.

Coach

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Built To Last - A GPP programme for busy people serious about fitness

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