Ember 30: Training by Charlie Fridrich in TrainHeroic

Ember Performance

Field Sports, Multi-sport, General Fitness

Coach

Charlie Fridrich

Features
6 sessions per week
Must use App app to view and log training
Team Training

$30 / mo

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Gain Muscle,Get Stronger,Move Better

Structured program that will put on muscle, increase strength numbers, increase speed, allow you to jump higher and longer, and feel great about it.

A Program That Fits Your Schedule

Job, School, Kids, Friends, Family, Life. You don't have 1 to 2 hours to spend in the gym with your schedule. Ember 30 is designed for you to warm up, get the work in, and get out in 30 minutes or less.

5 Days a Week of Work, 1 optional

Full Body Hypertrophy, Sprints and Jumps, Lower Body Strength and Power, Rest, Upper Body Strength and Power, Sprints and Jumps, Optional Abs Just 30 minutes a session or less.

Features

Access to your coach

Messaging through the TrainHeroic app.

Programming 5 days per week

3 lifting days and 2 days of sprints, plyometrics, and change of direction. 1 optional day of getting a washboard core.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Certified Coaching

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

Delivered through TrainHeroic

Easy navigation of exercises. Keep track of your progress.

Sample Week

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

Sunday

2026-2-2

Walking Lunges

1 x 20

Inchworm

1 x 10

Scapuler Pull Up

1 x 10

Push-Up

1 x 15

Incline DB Bench Press

12, 10, 8

Romanian Deadlift with DB

12, 10, 8

Pull-Up

3 x 8

Curtsy Lunge

12, 10, 8

Monday

2026-2-3

Ember Sprint Warm U p

Flying 10s

8 x 10

SL RDL to Broad Jump

5 x 2

Triangle Drill EA

4 x 1

Tuesday

2026-2-4

Circuit

Warm Up: 10 leg swings side to side each leg 10 leg swings front to back each leg 20 air squats 10 rebounding box jumps on low box (or 10 pogo jumps)

Hang Power Clean

1 x 3

Back Squat

2 x 8 @ 72, 75 %

Barbell Deadlift

2 x 8 @ 72, 75 %

Thursday

2026-2-6

Ember Sprint Warm U p

1 x 10

30 Flying 10 Sprint

4 x 1

20 Flying 20 Sprint

3 x 1

Vertical Power Hops

3 x 5

Inside/Outside Edge Hops

3 x 4

Friday

2026-2-7

Prep

Upper Body E30 Warm Up

Warm Up: 20 arm circles each direction 20 hanging kips on pull up bar 10 hanging rotations on pull up bar 5 each side Worlds Greatest Stretch 6 plyometric push ups

Tall Kneeling MB Slam

3 x 8 @ 10 lb

Incline Bench Press

2 x 8 @ 72, 75 %

Bent Over Row

2 x 8 @ 72, 75 %

Saturday

2026-2-8

Stationary Bike

1 x 5:00

V Ups

2 x 0:45