New

Training Harmony

Anton Kedik

Functional Training
Coaches
Valeria Kedik and Anton Kedik

The body is a well oiled machine that functions in perfect harmony and should be trained as such. This is the guiding principle and the goal of ‘Training Harmony’. The purpose of the program is to maximize your performance, to strengthen and challenge your body, to help you feel better and enjoy the training process. There is no need to combine any additional training since the program is comprehensive and includes everything you will need to build a strong and aesthetic body for a better quality of life.

'Training Harmony' is a yearly program, divided into four quarters. Each quarter includes work on all fitness components and is based on scientific principles of training, consistent work and variable intensity. It does not matter if you are a beginner or a more seasoned athlete; the program can be adjusted according to your fitness level.

Finally, it is important to note that the program will feature various fitness tests that are repeated over each period. The purpose of testing is to objectively evaluate your level of progress over time.

benefit-image-0
Well Rounded Fitness Approach
The training program is built in a balanced way which includes work on all the components of fitness, with an emphasis on body strengthening, quality of movement and gradual progress.
benefit-image-1
Long Term Plan
The program allows you to get stronger and progress gradually while lessening your chances of injury along the way. Training Harmony fitness program is built in the optimal way to help you look your best, maintain the desire to stay consistent for a long time, and no less important, to enjoy the road to the best shape of your life.
benefit-image-2
Evidence-Based Practice
A rigorously tested training program, based on scientific research and experience of over 10 years in the field of fitness and health A rigorously tested training program, based on scientific research and over 10 years of experience in the field of fitness and health.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 5 days per week
Get access to daily warm-up, skill training, strength, conditioning and cool down.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell & Plates // Dumbbells // Kettlebells // Pull Up Bar // Parallel Bars // Rope Jump // Plyometric Box // Squat Rack // Bench
Recommended
Olympic Rings // Resistant Bands // Row Machine // Bike
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1, Session 1

Prep

A

Warm Up (Upper Body)

20 Jumping Jacks to Burpees 30 Mountain Climbers 10/each One Arm Circle 10/each Windmill Plank 15 Prone Presses 10 Down Dog to Up Dog 10 Cat & Cow

B1

Wall Walk

3 x 3

B2

Parallel Bar L-Sit Hold

3 x 0:15

C1

Dip

3 x 8

C2

Strict Bodyweight Pull-Up

3 x 8

C3

Hollow Hold

3 x 0:30

D1

Double Dumbbell Strict Press

3 x 8

D2

Incline Bench Dual DB Prone Row

3 x 10

D3

Half Kneeling Pallof Hold

3 x 30

Mixed Modal Aerobic Energy System Training

E

AMRAP x 12 minutes 40 Double/80 Single Unders 15 Air Squats 15 KB Russian Swing 15 Sit Ups

Recovery

F

Stretching 1

1 min Box Shoulder Stretch 30s/each Calf Stretch 1 min Box Biceps Stretch

Monday
Week 1, Session 2

Prep

A

Warm Up (Lower Body Focus)

10/each Samson Dynamic Stretch 10/each Quadruped Hip CARs 30s Frog Stretch 10/each Spiderman & Reach 10/each 90/90 Hip Mobility 10/each Cossack Squat 15 PVC Zombie Squats

B

Muscle Snatch to Overhead Squat

3 x 6 @ 30 %

C1

Tempo Back Squat

3 x 6 @ 50 %

C2

X Band Walks

3 x 30

D1

B-Stance Kettlebell Deadlift

3 x 16

D2

Banded Trunk Rotation

3 x 20

Aerobic Mixed Modal Conditioning

E

3 Rounds AMRAP x 4 minutes 12 Box Jump (60cm) 12 Single Arm Dumbell Push Press, 6/6 (22.5/15) 12 DB Plank Pull Through Rest 1:00 minutes after each round

Recovery

F

Stretching 2

30s/ each Samson Stretch 30s/each Couch Stretch 30s/each Prone Chest Stretch

Wednesday
Week 1, Session 3

Prep

A

Upper Body Warm Up 2

10 Walk-Out & Push-Ups 10 Superman Arch Up 10 Down Dog to Upright Dop 10 Plank Shoulder Taps 10 Seated Pike Leg Lifts 10 Cossack Squat

B1

Wall Facing Handstand Hold

3 x 30

B2

L Seated Pike Leg Lifts

3 x 15

C1

Supinate Grip Pull Ups

3 x 8

C2

Double DB Bench Press

3 x 8

C3

Double DB Biceps Curls

3 x 8

D1

Inverted Row

3 x 8

D2

Pike Handstand Push Ups

3 x 8

D3

Banded Triceps Extension

3 x 12

Aerobic Mixed Modal Training

E

3 Rounds For Quality 30 Cal Row (Moderate Effort) 20 Wall Ball Shots (20/14lb) 10 Strict Toes to Bar *If you don't have Row perform 30 cal bike or 400m run **If you don't have Wall Ball perform 20 KB/DB Goblet Squat https://www.youtube.com/watch?v=f-Vf2yRRqOg

Recovery

F

Stretching 3

30s/ each Samson Stretch 30s/each Couch Stretch 30s/each Prone Chest Stretch

Thursday
Week 1, Session 4

Prep

A

Lower Body Warm Up Example 1

Warm-Up 10 Walk Out & Push Ups 10/each Bird Dog 10/each Spiderman & Reach 10/each Straight Leg Raises to Iron Cross 10/each Deep Squat Knee Drop 10 Bodyweight Squat Jump

B

Muscle Clean

3 x 3 @ 40 %

C1

Cyclist Front Squat

3 x 8 @ 50 %

C2

Hamstring Curl on Row

3 x 8

D1

Barbell Hip Thrust

3 x 8

D2

Band Side Lying Clam

3 x 30

Aerobic Mixed Modal Conditioning

E

For Time 1-2-3-4-5-6-7-8-9-10 Burpee Over the DB DB Snatch (22.5/15kg)

Recovery

F

Stretching 4

1 min Standing Lower Back Stretch 30s/each Hamstring Stretch 30s/each Sleeper Shoulder Stretch

Friday
Week 1, Session 5

Conditioning

A

Warm Up (Full Body)

Warm-Up 15 Bodyweight Good Morning to Squat 10 Push Up Toe Touch 10 Reverse Plank Hip Raises 10/each Lying Thoracic Twist 10/each Single Leg Glute Bridge 10/each Scorpion Dymanic Stetch

Aerobic Alactic Modal Conditioning

B

5 Rounds 1st minute: (AMRAP) 2 KB/DB Gorilla Row + 2 Muscle Clean + 2 Reverse Lunges + 1 Thruster (16/12kgx2) Rest 30 seconds 2nd minute: (AMRAP) Double Unders/Single Unders Rest 30 seconds and Repeat

C1

Pistol Squat

3 x 12

C2

Single Arm Ring Row

3 x 16

C3

Deficit Push Ups

3 x 8

D1

Plate Pinch Hold

3 x 30

D2

Supinated Wrist Curl

3 x 10

Recovery

E

Stretching 5

Stretching 30s/each Single Leg Stretch 30s/each Single Straight Leg Stretch 30s/each Glute Stretch 1-minute Shoulder Extension Stretch on Floor

Coaches
coach-avatar Valeria Kedik

Certified Strength and Conditioning Specialist. Certified Nutrition Consultant. Over 8 years in the field. Former Bodybuilding and CrossFit competitor.

coach-avatar Anton Kedik

Bachelor's degree in physical education and sports. Master's degree in sports management. Certified Strength & Calisthenics Specialist. Over 10 years in the field. Former CrossFit competitor.

closer-image-1
closer-image-2
START TODAY !

The thing holding you back is you.

Start My 7-Day Free Trial
closer-image-3
FAQs
How soon will I see improvement?
The improvement depends on your current fitness level, your lifestyle, your stress levels, your sleep patterns, your coordination abilities and other factors. You should normally see progress within about 8 weeks, but this time frame can be either longer or shorter.
Who is the Training Harmony Program for?
The program is tailored for both men and women, both beginner and advanced trainees. You can choose the level of difficulty in each of the exercises and thus utilize the program in the most optimal way for your fitness goals.
Can I follow the program and do another sport at the same time?
You can practice other sports at the same time, but you run the risk of overtraining if you put too much strain on your body. It is advisable to set one sporting goal at a time, as it is difficult to achieve quality results in several areas of activity simultaneously.
Is it possible to join in the middle of the cycle?
Absolutely. The program is built on a weekly basis, you do not have to wait for a new cycle to begin.
How long does it take to complete the daily workout?
It is possible to complete some workouts in 60-90 minutes. Sometimes in order for your body to adapt to the increased strength requirements, you will need longer rest periods between exercises and therefore the duration of the workout can vary.
The Proof
verified-athlete-avatar Aviv Cohen

Yoga Coach & Functional Fitness Athlete

Verified Athlete

""This program has transformed my training and I love tracking my progress in the app.""

verified-athlete-avatar Noam Sadik

Functional Fitness Athlete

Verified Athlete

""Love this program. This has been the best I’ve felt and the most satisfied physically""

verified-athlete-avatar Nissan Assad Hayek

Functional Fitness Athlete & Mom

Verified Athlete

""Undoubtedly, the best investment I’ve ever made for myself.""

verified-athlete-avatar Roni Ben Simon

Functional Fitness Athlete & Businessmen

Verified Athlete

""I have been able to workout injury free and progress with my goals.""

Join Your Virtual Gym

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

Training Harmony
screenshot1
Training Harmony
screenshot2
Training Harmony
screenshot3