Cat 5 Strong

Category 5 Athletics

General Fitness, Strength & Conditioning

Coach

Zack Lebo

This program is designed for the average gym goer or individual looking to find structure and progress in their strength training while also focusing on some general fitness. It is a 4 day a week program with sessions revolving around total body lifts, movement based strength work, and conditioning. If you're sick of aimlessly working out and hitting plateaus this one's for you, don't need any fancy equipment, we'll work with you to provide alternatives to any movements that don't fit your ability, and the time commitment is about 60-90min 3-4x/week.

No more excuses to not get to the gym, the work is planned for you, show up, follow the guided lifts and video demonstrations and get working on building strength and improving your overall fitness.

$28 / mo

Start My 7-Day Free Trial

Prep Work & Mobility

Guided strength and mobility work that focuses on improving general areas of weakness for those working typical office jobs. You'll find lots of hip and back strength work as well as a heavy dose of posterior shoulder strength exercises to help with postural aches and pains from the 9-5.

Planned out progressions

These workouts are part of a longer planned out cycle of training, it will involve blocks with different emphasis from hypertrophy and work capacity, to maximal strength development and testing blocks. The training changes throughout the year so things don't get stale and progress keeps driving forward.

Variety

Instead of monotonous machine work in the gym, you'll get challenging movement based exercises that are always progressing and changing every training block to keep you stimulated physically and mentally. Explore new ways to train besides the basic body building movements everyone knows.

Features

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

Detailed, expert instruction

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

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep yougoing longer, all through an app.

Equipment

Required

Barbell // Dumbells // Squat Rack // Bands or Cables

Recommended

Med Ball // Plyo Boxes // Kettlebells

Sample Week

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

Sunday

2024-1-8

Prone Incline Retract + Y

2 x 10

Shin Box Switch + Extension

2 x 8

Cross Behind Heel Taps

2 x 8

DB Hang Snatch

3 x 5

Front Squat

5 x 5 @ 55, 65, 70, _ , _ %

PVC Front Rack Stretch

3 x 45

Half Kneeling Single Arm Press

3 x 10

Band Face Pull

3 x 12

DB Iso Glute Bridge

3 x 20

Side Plank Band Row

Dead Bug

3 x 8

Monday

2024-1-9

Band Face Pull + ER Press

2 x 8

MB Lunge with Rotation

2 x 8

Child's Pose Scar Retract

Push Press

4 x 5

DB RDL

4 x 8

SA Pull Down

3 x 10

Decline Push Up (feet elevated)

3 x 8

Prone Incline Row

3 x 12

SA Farmer Carry

3 x 20

Goblet Reverse Lunge

3 x 5

Back Extension

3 x 10

Wednesday

2024-1-11

Down Dog Push Up

2 x 6

Band Front Rack Stretch

2 x 45

Side Plank Clam

2 x 15

Dip Power Clean

4 x 3

BB Split Squat

3 x 6

Box Jump

3 x 3

High Incline DB Press

12, 10, 8

Pull Ups

3 x 4

Side Laying SA Incline Tricep Extensions

3 x 12

Prone Incline Rear Fly

3 x 12

DB Hammer Curl

3 x 12

Thursday

2024-1-12

SL Sprinter Sit up On Bench

2 x 5

Band 4 Way Hip Series

2 x 10

Mini Band Shoulder Series

2 x 10

BB Goodmorning

3 x 8

SA DB Row

3 x 8

Conditioning

Circuit A

10-8-6-4-2 Cal on Assault Bike -In between each set of cals perform 5 MB Overheal slam 5 Supine Leg Raises 5 Kettlebell Swings 5 Body Weight Walking Lunges (hand on head) - 5ea leg Try to work at a steady pace, don't sprint all out on the first bike set. If no bike is available, a rower or treadmill for ~20sec intervals is a good sub. Again not a full out spring but a hard pace for the time.

Coach

More from Category 5 Athletics

Zack Lebo

Zack is the head coach and founder of Category 5 Athletics, a Weightlifting gym & team located in Tampa, FL. Zack has been a certified strength and conditioning coach for a decade now and coaching competitive Weightlifters for the last 6 years at the national and international level.

CAT 5 STRONG

No more guessing or being aimless in the gym. Join Cat 5 and let our program take the guess work out for you.

Start My 7-Day Free Trial

FAQs

How long do sessions take?

Typically all sessions can be completed in 60-90 min start to finish.

How often does the program change?

While the program will be updated every week, the workouts will vary in blocks so typically you'll stay with the same big movements for 3-4 weeks at a time before we progress. There will be planned max out sessions on the strength lifts.

Do I need to be an athlete to do this program?

To complete this program no athletic background is required, though some of the movements are more complex we try to stick to the basics and can always modify as needed. We do however believe in training like an athlete utilizing free weights and prioritizing moving our bodies over machines.

Join Your Virtual Gym

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

Cat 5 Strong

Cat 5 Strong

Cat 5 Strong

Customer Reviews

Overall Rating

Cat 5 Strong

Start My 7-Day Free Trial