Kubik AT

Coach
Jeff Kubik

This program was designed for people who don't want to waste time with their training, and who want to know what to do, without overdoing it, to give them the most benefit for their time which is spent.

If you have kids, work a full time job, or have other obligations which keep you from following an intense training program, this is for you.
If you are new to training, and are not entirely sure what to do, but want a training program to follow to expose you to fundamental movements, this is for you.
If you're tired of people selling you on the latest and greatest training tools, which haven't been proven to be effective in research, and want to rely on what has been clinically proven effective, this is for you.
If you're looking for a community of like minded people who want to improve their physical health to make them more effective in other areas of life, this is for you.

Your coach has experience as a clinical Athletic Therapist, Strength and Conditioning Coach, experience in the Canadian Forces, and is completing his Masters in Counselling Psychology.

Let me share my insights with you so you don't make the same training mistakes I did!

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Get Stronger
Develop strength through progressive overload and exposure to effective training movements and appropriate intensity.
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Improve your Aerobic System
Utilize appropriate intensity training to improve your cardio, without working yourself into a hole and being exhausted throughout the rest of your day.
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Improve Mental Health
Learn tools and skills that are in line with what is present in cognitive behavioural therapy (CBT) that will translate outside of just your physical training, and improve your ability to tolerate and respond to stress.
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Improve Body Composition
Little and often over the long haul. This doesn't mean you need to go on a crash diet and train for hours a day. This program is here for upkeep. We don't want to sell you on doing extreme, cutting edge workouts to trash yourself, but do appropriate dosing of exercise to create a positive change. Movement is medicine, you just need to get the type and dosage right.
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Evidence Based
To some of you this may be important, to others, not so much. Here is why it should be. If there isn't evidence backing up a movement or workout, then why do it? If you don't understand what the benefit is, why do it? Is it improving what you want it to improve? The training is based on what has been proven in the clinical literature, with goals based on their recommendations for long term health.
Features
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Contact with a Coach
Access to someone involved in strength and conditioning for over a decade.
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Programming 5 days per week
Five days a week of lifting, calisthenics, and endurance activity
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Psychological Insights
Psychological training insights from someone who has completed a Masters in Counselling Psychology (Summer 2022)
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic App
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, all through an app
Equipment
Recommended
Barbell // dumbbells // kettlebells // or sandbags are recommended // but if you only had a pair of running shoes you would be able to participate!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Priming W1D1

A

Run

1 x 5:00

B1

Hip Thrust

2 x 10

B2

Goblet Squat

2 x 10

B3

Reverse Lunges

2 x 10

C

Back Squat

4 x 10

D

DB Reverse Lunge

3 x 8

E

Bulgarian Split Squat

3 x 12

F

Run

6 x 0:30

G1

Plank

3 x 0:30

G2

Side Plank

3 x 0:30

H

Monday
Priming W1D2

A

Run

1 x 5:00

B1

Bear Crawl

3 x 20

B2

Split Jump

3 x 5

B3

1-Arm DB Row

3 x 10

C

Bent Over DB Row

3 x 8

D

DB Floor Press

3 x 8

E

1-Arm KB overhead press

3 x 8

F1

Push-Up

4 x MAX

F2

Pull-Up

4 x MAX

Tuesday
Priming W1D3

A

Run

1 x 5:00

B

Run

1 x 20:00

C

Push Up Walk Out

3 x 5

D

L Over

3 x 5

E

Plank to Push-Up

3 x 10

Wednesday
Priming W1D4

A

Run

B1

Glute Bridge

3 x 10

B2

Walking Lunges

3 x 10

B3

Toe Touches

3 x 10

B4

Goblet Squat

3 x 10

C

Split Squat

3 x 8

D

Hamstring Curl on Slides

3 x 8

E1

Wall Sit

5 x 0:30

E2

Run

5 x 0:30

F1

Couch Stretch (Hip Flexors)

2 x 1:00

F2

Pigeon Stretch

2 x 1:00

Thursday
Priming W1D5

A

Run

1 x 0:50

B1

Seated External Rotation

3 x 8

B2

1-Arm KB overhead press

3 x 10

B3

1-Arm DB Row

3 x 10

C

Close Grip Bench Press

3 x 8

D

TRX Row

3 x 8

E

Run

1 x 20:00

F1

Couch Stretch (Hip Flexors)

2 x 1:00

F2

Chest Stretch

2 x 1:00

FAQs
What if I'm working out at home and don't have any equipment?
No factor. You can still improve and recommendations for substitutions will be provided.
What if I can't commit to 5 days a week?
No factor. I recommend at least three days a week to improve physical health. Not sure which days to do? Do the ones you want to do LEAST. There is a reason you're likely to avoid certain training, and in that training lies the greatest opportunity for growth.
I signed up but don't see any kind of _______ training. Why not?
This is a straight forward program for people who want to improve their health. That being said, I don't want things to be overly complex for a generalized program. If you're looking for specific training, it would be best to contact a coach personally in order to find this.
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Cut out the Noise - Beta Test
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Cut out the Noise - Beta Test
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Cut out the Noise - Beta Test
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Cut out the Noise - Beta Test