Crux = Crushed

Crux Conditioning

Coach
Paul Corsaro, MS, CSCS

Crux = Crushed is an ongoing training plan that allows you to follow our programming at our Chattanooga facility.

Using the Train Heroic App, you'll get the same coaching and training our in-person athletes in our Core Membership receive.

Most of our athletes at Crux Conditioning have outdoor athletic goals that strength training supports, not replaces. Crux Crushed is that support plan. You'll get stronger, more explosive, more resilient, and won't be too drained to perform outside.

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Performance, Resilience, and Community
You'll know exactly what you need to do every training session to get stronger and more explosive. In terms of resilience, a strong, balanced physical foundation reduces the risk of injury and provides the base to build athletic performance. On this team, you'll connect with athletes from all over the world, and motivate each other to get stronger.
Features
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Coach support
Your coach will be monitoring the the team calendar and feed, answering questions and clarifying when needed.
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Programming 3 days per week
2 strength and conditioning workouts per week and 1 Finger Strength/Core/Mobility Day a week,still leaving plenty of time for sport specific work.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
You'll be able to comment, motivate and connect through the team feed with your team members all across the globe.
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Delivered through TrainHeroic
The Train Heroic app experience is unparalleled. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Recommended
Barbells // Dumbbells // Kettlebells // Pull Up Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
March W1D1 Lower Body Strength, Upper Body Power)

Prep

A

Warmup Circuit

Leg Lower Drill x5e Toe Touch Squat Reach x5e Hand Walkout w/ Shoulder Tap and Rotation x5 1 set

B1

Glute Bridge Walkout

2 x 3

B2

Banded Leg Lower

2 x 5

B3

Barbell Deadlift

5, 3 @ 55, 70 %

C1

Barbell Deadlift

2, 1, 1, 1 @ 80, 90, _ , _ %

C2

1/2 Overhead March

4 x 20

D1

Power Pull Up

4 x 4

D2

Paused 2 Arm Floor Press

4 x 5

E

1 Hand Hardstyle Kettlebell Swing

5, 10, 5, 10, 5, 10

Tuesday
Finger Strength Session (20mm HC Block)

Prep

A

Warmup+Fingers Circuit

Jug Hang x10s Leg Lower Drill x5e 35mm Hang x10s Toe Touch Squat Reach x5 20mm Pulses x10 Hand Walkout w/ Shoulder Tap and Rotation 20mm Hang x10s 15mm Hang x10s This is a guideline if you need a finger warmup. Alternatively, do what you need to do to get your fingers warm. 1 Set

B1

20mm 1/2 Crimp Hang

@ 10

B2

Shinbox to Kneeling

3 x 5

B3

Pec Minor Stretch w/ External Rotation

3 x 5

C1

20mm 1/2 Crimp Hang

@ 10

C2

Single Arm Reciprocal Floor Press

4 x 10

C3

Hollow Hold Flutters

4 x 20

Conditioning

D

Swing/Plank Ladder

2 Swings, 2 breaths in a plank. 4 swings, 4 breaths in a plank. 6/6 8/8 10/10 Immediately start the second ladder at 2 and 2 again 2-3 rounds today

Wednesday
March W1D2 (Lower Body Power, Upper Body Strength)

Prep

A

Warmup Circuit

Leg Lower Drill x5e Toe Touch Squat Reach x5e Hand Walkout w/ Shoulder Tap and Rotation x5 1 set

B1

SOS Getup to Tall Kneeling

3 x 1

B2

Quadruped Hip CAR's

3 x 3

C1

Alternating Deep Hinge Pendlay Rows

4 x 5

C2

Quadruped Birddog

4 x 5

D1

Goblet Squat Jumps

4 x 5

D2

Dv8 Start Kettlebell Clean

4 x 5

E

Dv8 Start Kettlebell Snatch

10 x 5

Thursday
Directed Bouldering Session

Prep

A

Warmup Circuit

Leg Lower Drill x5e Toe Touch Squat Reach x5e Hand Walkout w/ Shoulder Tap and Rotation x5 1 set

B1

Boulder Warm-up Circuit

B2

Swing Around

B3

Do Overs

C

Ten Minute Takedown

D

Limit/Project Bouldering

Coach
coach-avatar Paul Corsaro, MS, CSCS

Owner of Crux Conditioning. His training philosophy pulls concepts from barbell training, kettlebell training, movement training, 10+ years of climbing experience, and years of his own athletic competition and training. Paul holds a Masters Degree in Exercise Science and is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association

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Join the Crux Crew

Crux (n)- a particular point of difficulty. If you're wondering how to utilize the weights at the climbing gym, need direction in a regular gym, or want programming for your home gym in the basement, this is for you. Join us, and let's crush your crux.

Start My 7-Day Free Trial
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Join Your Virtual Gym

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

Crux = Crushed
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Crux = Crushed
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Crux = Crushed
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