EDS

Factory Built Performance

Coach
Ryan McKie

Every day strength. Training every day doesn't work for everyone, but it is possible if you go about it the right way. EDS is built to allow someone like yourself to train often, feel good, perform better and maybe even look better (provided you don't eat like a jack ass).

Being strong is a lifestyle and there is rarely a final destination for the everyday athlete. You will get 4-5 days of training a week that include a mix of core lifts varied with tempo, load and reps. Add in unlimited variations of assistance work for a full body workout. And don't forget the conditioning work.

That will vary from long steady state aerobic work to fast and intense Interval Weight Training (IWT) that mixes a conditioning tool such as an Air bike, Rower, Ski Erg and/or Treadmill with a moderate to light load movement.

A new training block starts every 5-6 weeks and you don't have to know your 1 rep or 3 rep maxes because we program based on RPE, Rate of Perceived Exertion. How do you feel that day, for that lift? That's where you start. The app will show you what you did last time but if you aren't feeling it, don't do that.

The idea is to "live to lift another day"!

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Feel Good
Being strong physically requires a certain level of mental strength. This program will help you develop both. There is just enough work each day to challenge you but not beat you down. Feel good going into the next day and ready to get after it!
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See Improvement
With the app you can see the weight you did last time you performed the movement and what you did the last time you performed the workout. Never take steps backwards due to not knowing where you should start.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background.
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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 dedicated community that will keep you pushing to find your best with leader boards and chats in the team feed.
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Delivered through TrainHeroic
All your videos, past numbers, coaching points and more at your fingertips. Plus, team engagement that will push you harder, all through an app.
Equipment
Required
Barbell // Pull up Bar // Bench // Rack // Dumbbells // Super Bands // Iron Plates or Bumper Plates
Recommended
Kettlebells // Slides // Landmine // Suspension Trainer (i.e. TRX)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Ridin' Waves 

A1

Rolling Straddle

1 x 8

A2

Quadruped Single Leg Half Circles

1 x 8

A3

Side Lying Hip Abductions

1 x 8

A4

Side Lying Hip Adduction

1 x 8

A5

Frog Stretch + T-Spine Rotations

1 x 8

A6

Half Kneeling Hip CARs

1 x 5

A7

Shoulder CARs

1 x 5

A8

Loaded Deadbug + Arm Bar

1 x 8

B1

Back Squat

6, 4, 2, 6, 4, 2

B2

Loaded Pull Ups

6 x 6

C1

Front Rack KB Step Ups

3 x 6

C2

Tempo Barbell Floor Press

3 x 6

Monday
Ridin' Waves 

A1

Rolling Straddle

1 x 8

A2

Quadruped Single Leg Half Circles

1 x 8

A3

Lateral Leg Swings

1 x 10

A4

Forward Leg Swings

1 x 10

A5

Frog Stretch + T-Spine Rotations

1 x 8

A6

Side Lying Hip CARs

1 x 5

A7

Crossbody Arm Swings

1 x 10

A8

Jump Rope

1 x 100

IWT 1

B

100m Run 10 Push Ups 5x Recover the same amount of time it took to complete.

IWT 2

C

100m Ski 10 DB Push Press :90s Recovery 5x

IWT 3

D

.3 mile Air Bike 3 DB Hang Power Snatch each 2 minute Recovery 5x

Bicep / Tricep Circuit

E

Descending Ladder 10-1 of each: TRX Bicep Curl TRX Tricep Extension

Tuesday
Ridin' Waves 

A1

Rolling Straddle

1 x 8

A2

Quadruped Single Leg Half Circles

1 x 8

A3

Side Lying Hip Abductions

1 x 8

A4

Side Lying Hip Adduction

1 x 8

A5

Frog Stretch + T-Spine Rotations

1 x 8

A6

Half Kneeling Hip CARs

1 x 5

A7

Shoulder CARs

1 x 5

A8

Loaded Deadbug + Arm Bar

1 x 8

B1

Bench Press

6, 4, 2, 6, 4, 2

B2

Heel Elevated Dual KB Front Squat

6 x 6

C1

Single Arm KB Swing

3 x 8

C2

Incline DB Bench Press

3 x 8

Wednesday
Ridin' Waves 

A1

Rolling Straddle

1 x 8

A2

Quadruped Single Leg Half Circles

1 x 8

A3

Lateral Leg Swings

1 x 10

A4

Forward Leg Swings

1 x 10

A5

Frog Stretch + T-Spine Rotations

1 x 8

A6

Side Lying Hip CARs

1 x 5

A7

Crossbody Arm Swings

1 x 10

A8

Jump Rope

1 x 100

Landmine Circuit

B

Work :20s, Transition :40, Recover 2 minutes; Perform 2 sets. Landmine Fighter’s Jab LT Landmine Fighter’s Jab RT Landmine Seesaw Lateral Lunge Landmine Single Arm Row LT Landmine Single Arm Row RT Landmine Thruster 2x

IWT Circuit

C

Work :30s, Transition :5s, Recover :90s Push Ups Loaded Short Skater Plyos Glute Bridge KB Pull Overs (Moderate load to move often) 1x High Plank Knee Tucks on Slide KB Hammer Swings LT KB Hammer Swings RT 1x Jump Lunge + Rotation Renegade Row + Rotation Sprinter’s Crunch 1x

Thursday
Ridin' Waves 

A1

Rolling Straddle

1 x 8

A2

Quadruped Single Leg Half Circles

1 x 8

A3

Side Lying Hip Abductions

1 x 8

A4

Side Lying Hip Adduction

1 x 8

A5

Frog Stretch + T-Spine Rotations

1 x 8

A6

Half Kneeling Hip CARs

1 x 5

A7

Shoulder CARs

1 x 5

A8

Loaded Deadbug + Arm Bar

1 x 8

B1

Deadlift

6, 4, 2, 6, 4, 2

B2

Seated Shoulder Press

6 x 6

C1

TRX Hamstring Curls

3 x 12

C2

Chest-Supported DB Row

3 x 8

Coach
coach-avatar Ryan McKie

Let's just say it's a calling. Ryan is the Co-Owner of a brick n' mortar training facility called Knight Performance Factory and the current High Performance Coach for the USL League One Greenville Triumph SC. Human performance has not only been a topic of study in university and after for him, but a passion and livelihood for the past 17 years. Be ready to dive into some fun training with Ryan!

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Strong is a lifestyle

Being strong is not something that happens quickly. Buy in. Do the work and watch your mental and physical self improve!

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FAQs
Who is the program for?
This program is for the committed person who enjoys training. The person not looking for the quick fix but rather see constant gains over the long haul while feeling good each day.
What if I don't have access to some equipment?
We will provide exercise "swaps" to accommodate physical limitations and/or equipment limitations. We will also communicate with the team in the team feed should there be some broad questions.
How long are the training sessions?
Most sessions are from 45-60 minutes of work. That includes suggested rest time between sets. As always, you can make it last as long as you want. But, it would be a good idea to follow our rest:work ratios to get the most from the work.
What happens if I miss a day of training?
Nothing. Chalk it up to a missed day and start on the new day. You can choose to make it up but that may alter your recovery cycle. Because the programming is designed to be progressive daily improvement, no one session holds any lofty gains.
Is there any conditioning involved in the program?
Yes! We don't want you to be just strong but fat. Of course, most of that comes from how you eat but having a base level of aerobic fitness is needed to move heavy loads and to do it often. So, look to see some days of steady state conditioning. Plus some Interval Weight Training (IWT).
The Proof
verified-athlete-avatar Stephanie Cushing

HBIC, in her own mind

Verified Athlete

"EDS has allowed me to see major strength gains without the feeling of having to push myself so hard that I can’t recover. I can get in a tough session in 45-60 minutes, stay focused on what I’m doing and get out and on with my day. I’m getting strong without having to force unschedule rest days."

verified-athlete-avatar Alston Michael Wright

Ex-D1 athlete testing his limits.

Verified Athlete

"EDS is it! I like that you can leave comments for the Coaches to help guide you. EDS has increased my strength in every way and you will see the improvements in no time if you stay the course and put the work in. Highly recommend it if your looking for a program to push you and gain strength! "

verified-athlete-avatar Stewart Bowers

Certified Athletic Trainer

Verified Athlete

"As someone who is infatuated with the body’s response to the necessary demands of resistance training, EDS truly provides that “hurts so good” component that makes a workout kick your butt. I get immediate coaching visuals and a program that meets my needs. This is a must have for any level lifter. "

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