DBAB

Axiom Human Performance

Strength & Conditioning, Powerlifting, Tactical / Military

Coach

Brett Tomboc, TSAC-F, CPT

Team DBAB offers a flexible training program designed to balance training with life. Perfect for anyone trying to pack on muscle, maximize strength, and increasing your work capacity so that you're ready to go at a moment's notice.

Skill Level: Intermediate / Advanced

Session Duration: 60-90+ minutes / multi-session days

Training Per Week: 3 Mandatory, 2 Optional Days. Extra credit conditioning and restorative sessions.

You'll build strength and power in the squat, bench press, and deadlift. We will incorporate accessory movements that will bridge strength and performance by including compensatory acceleration training (CAT), french contrast, plyometrics, and drills to challenge skill and athleticism.

$30 / mo

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Real World Experience

A real understanding of how training can impact performance and how performance (for some) can mean life or death in certain situations. This training plan was put together to ensure that you're ready at a moment's notice, for whatever comes your way in work and in life.

Proven Results

The training methods utilized have been tested on multiple athletes; revised and improved upon with each iteration of training cycles.

Physical presence goes a long way

We want you to be an efficient athlete, but we also want you to look the part. If your goal is to pack on muscle mass without sacrificing your aerobic capacity and athleticism, then you're in the right place.

Features

Access to your coaches

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

Programming 5 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

Your coach and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Rack // Plates/DB./KB // Bands // Sled/Weight vest

Recommended

Chains // Medicine/Weighted Ball/Sandbag // Specialty bars

Sample Week

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

Sunday

Whetstone W1D2

Conditioning

Dynamic Warm up

90/90 Breathing : x10-15 Breaths Dead Bugs: x10 each side Glute Bridge: x10 each side Bird Dogs: x10 each side Bear Crawl w/ rock back: x10 Goblet squat: x10-20

Front Squat

4 x 6

Close Grip Bench Press

5 x 5

Chin-Up

5 x 5

Plyometric Push-ups

3 x 5 @ 7

1-Arm DB Row

3 x 15

Standing Hamstring Curl

3 x 20

Alternating DB Hammer Curl

2 x 20

Tricep Pushdown

2 x 20

Conditioning

Front Plank

3-5 sets x :30secs

Sunday

Conditioning

Prep

(ESD) Warm up

Breathing: Pullover with hamstrings 2x5 Supine Arm Bar with Hip Flexion: x5 each side Hooklying Trunk Rotation: x5 each side Supine Band PNF: x5 each side Push-up Position to Downward Dog: x8-10 Groiner with Overhead Reach: x5 each side Lateral Split-Squat with Cross Connect: x5 each side Plate Squat: 2x5

Conditioning

(ESD) Cardiac Output

Steady-state / Conversational pace 25 minutes HR 125-140

Monday

Conditioning

Prep

(ESD) Warm up

Accelerating High Knees

3 x 0:15

A-Skip

3 x 20

Conditioning

(ESD) High Resistance Intervals

Hill/incline treadmill 5 second max sprint 60 second recovery or walk back down hill Repeat when HR recovers to 125-130

Tuesday

Whetstone W1D3

Conditioning

Dynamic Warm up

90/90 Breathing : x10-15 Breaths Dead Bugs: x10 each side Glute Bridge: x10 each side Bird Dogs: x10 each side Bear Crawl w/ rock back: x10 Goblet squat: x10-20

Trap Bar Deadlift

3 x 8

Floor Press

6 x 5

Step-Ups

3 x 20

Lat Pulldown

3 x 20

Cable Face-Pull

2 x 20

Zottman Curls

2 x 15

DB Farmer's Carry

1 x 8:00 @ 8:00 lb

Wednesday

HPRT

Prep

(ESD) Warm up

Conditioning

(ESD) HICT

High-Performance Recovery Spin bike 20-30RPM with Max sustainable resistance 10 minutes

Thursday

Whetstone W1D4

Conditioning

Dynamic Warm up

90/90 Breathing : x10-15 Breaths Dead Bugs: x10 each side Glute Bridge: x10 each side Bird Dogs: x10 each side Bear Crawl w/ rock back: x10 Goblet squat: x10-20

Tempo Back Squat

5 x 5

Banded DB Floor Press

8 x 3

Box Jump

3 x 5

Chest-Supported DB Row

3 x 15

DB Shrug

4 x 15

DB Tricep Extension

2 x 20

Band Pullover Dead Bugs

3 x 20

Coach

More from Axiom Human Performance

Brett Tomboc, TSAC-F, CPT

Over the years I have developed a unique skillset in the strength and conditioning space by attaining formal education and experience through pursuing a bachelors in exercise science, military service, FitOps, and coaching at the University of Health and Performance.

Be Relentless

Success is your choice. Join the team. Work your ass off. Get results.

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FAQs

What if I start mid-cycle?

We prefer you pick up where the team is. Your coaches are able to help you scale the volume, so you acclimate appropriately to the team. In the long run, you will have more success and fun staying on the same page as your teammates, and it helps us provide better coaching.

Do I need to know my maxes?

No. We use will use RPE and other methods of autoregulation, so your efforts each day are based on your readiness. We understand the tactical population has numerous variables outside of the gym that affect performance, so we account for this in our training.

What if I don't have a piece of equipment thats prescribed?

Your coach is standing by to assist. Just reach out in the messenger and we will get you set up with a substitution that works with what you have on hand.

Join Your Virtual Gym

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

DBAB