CoachGrinham: Training by Mark Grinham in TrainHeroic

CoachGrinham

Train with CoachGrinham

General Fitness, Strength & Conditioning
Coach
Mark Grinham

When you look at the Pyramids of Giza, you are in awe. They take your imagination and run wild with it; how were they able to achieve this? how long it it take them? where did they get the stones from? All these questions and more. The ultimate marvel. Well when you turn your attention to the person in the mirror, the same thing should happen. Wondering how you were able to build such an amazing avatar. One that is resilient, unflinching, unstoppable and immovable. To do that all starts with your discipline, comfort in the uncomfortable, and detesting mediocrity! Lucky for you, That is what we are about here! So get started today and allow us to build you into your ULTIMATE AVATAR

benefit-image-0
Endurance
Building from the bottom. This is the first layer of the pyramid, the wider we make it the higher we can build it!
benefit-image-1
Strength
The second layer of the pyramid, build it dense as it gives it strength!
benefit-image-2
Power
Third layer of the pyramid, most faster and hit harder
benefit-image-3
Mentality
The point of the pyramid; sharper the point the better the pyramid
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Mental Exercises
Structured mental training exercises to cultivate your inner strength
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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app and online community
Equipment
Required
Barbell // Bumper Plates // Dumbbells // Kettlebells // Squat Rack // Adjustable Bench // Med. Balls
Recommended
Lifting Platorm // Jerk/lifting Blocks // Rower // Assualt Bike // Ski Erg
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Build Block

A1

Poliquin Step Down

3 x 20

A2

Bodyweight Tib Raise

3 x 20

A3

ATG Split Squat

3 x 20

A4

Single Arm Farmer Walk

3 x 20

A5

Dumbbell Sotts Press

3 x 10

A6

YTW

3 x 20

B

Goblet Squat

2 x 20

C

Back Squat

4 x 7

D1

DB Bench Pulls

3 x 8

D2

Overhead Walking Lunge

3 x 10

D3

DB Floor Press

3 x 8

Tuesday
Build Block

A1

ATG Split Squat

2 x 10

A2

Seated Good Morning

2 x 10

A3

DB Overhead Carry

2 x 20

A4

Serratus Press

2 x 10

A5

Lu Raise

2 x 10

A6

Hyperextension

2 x 20

B1

Snatch Grip RDL

3 x 8

B2

Seated Straight-leg Press

3 x 12

C

Hang Power Snatch

4 x 3

D1

Front Squat

4 x 8

D2

Chin-Up

4 x 5

Wednesday
Build Block

A1

Bodyweight Tib Raise

3 x 20

A2

Single Arm Farmer Walk

3 x 20

A3

YTW

3 x 20

A4

DB Lateral Step-Up

3 x 20

A5

DB RDL

3 x 20

A6

Scap Activations

3 x 10

B1

Deadlift

8, 6, 4, 2

B2

Bench Press

8, 6, 4, 2

Conditioning

C

Build Metcon Circuit 1

5 Rounds - Every 4mins: 10Cal Rower/Bike-Erg/Assualt Bike/Ski-Erg/Manual Treadmill 20 DB Thrusters 10 Push Up 20 Kb Swings 10 Burpee Over KB

Thursday
Build Block

A1

ATG Split Squat

2 x 10

A2

Seated Good Morning

2 x 10

A3

DB Overhead Carry

2 x 20

A4

Serratus Press

2 x 10

A5

Lu Raise

2 x 10

A6

Hyperextension

2 x 20

B1

Hang Clean High Pull

5 x 1

B2

Hip Clean

5 x 1

B3

Power Jerk

5 x 1

C

Clean & Jerk

6 x 2 @ 50, 60, 70, 75, 80, 80 %

D

Strict Press

4 x 7

E

Pendlay Row

4 x 6

Friday
Build Block

A1

Overhead Yoke walk

2 x 20

A2

Scap Push-Up

2 x 20

A3

Cossack Squat

2 x 10

A4

Poliquin Step Down

2 x 10

A5

Reverse Nordic Curl

2 x 10

A6

Hammer Curl

2 x 10

B

Power Snatch

10 x 1 @ 40, 40, 45, 45, 50, 50, 55, 55, 60, 60 %

C

Clean

10 x 1 @ 40, 40, 45, 45, 50, 50, 55, 55, 60, 60 %

Build Metcon 2

D

Every 2.5mins for 20min Odd Rounds - Max Cal on Rower/Bike-Erg/Assualt Bike/Ski-Erg/Manual Treadmill Even Rounds - 5 Hang Power Cleans 60/30kg + 10 Bupree over Bar + 20 Toes to Bar, remain time Farmers carries

Saturday
Build Block

Conditioning

A

Cardio Movement Block

30mins of cardio style movement; must be sustainable while also making you work

Coach
coach-avatar Mark Grinham

Former Rugby Union, Rubgy League, Basketball Player, Swimmer and Sprinter. Current Weightlifter and certified strength and conditioning coach of 7 years. Loves to build people into their ultimate physical being.

closer-image-1
closer-image-2
Unstoppable is a lifestyle

And that lifestyle starts in the gym. Let us help you get there!

Start My 7-Day Free Trial
closer-image-3
Join Your Virtual Gym

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

CoachGrinham
screenshot1
CoachGrinham
screenshot2
CoachGrinham
screenshot3