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Forever Strong

DeFrancos Training

Functional Fitness, Functional Training, General Fitness
Coaches
Joe DeFranco and Jim "Smitty" Smith

Join the absolute best interactive and most supportive community on TrainHeroic – Team Forever Strong!

Feel amazing with pain-free joint-friendly workouts that build muscle, help you get stronger, and give you the biggest pumps of your life.

Our proven muscle building, strength training, and athletic performance longevity programs – backed by science and over 60 years combined in-the-trenches experience – will show you how to save your joints and give you the exact workouts to help you train for a lifetime!

Being able to train for a lifetime is about finding out what the best exercises are for you and then putting them in a balanced program that is specifically focused on helping you get stronger, build more muscle, and move better.

Don’t get stuck in a rut with ‘cookie-cutter’ programs that weren’t specifically designed for your needs! That is the fast track to nowhere. You need to take back control of your training and start doing workouts that have you leaving the gym with a spring in your step and the results you want!

Team Forever Strong will literally give you everything you need to crush every single gym session! The perfect workout is waiting for you on the inside.

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HAVE THE BEST WORKOUTS OF YOUR LIFE
Get jacked, move better, AND feel better with step-by-step workouts that remove the guesswork in your program! One-of-a-kind training sessions that contain advanced training methods like dropsets, clusters, tempo training, time-based sets, giants sets, & much more! 52-weeks of workouts delivered right to your phone! Expert video exercise instruction for every single exercise in your programs!
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CHANGE YOUR TRAINING FOREVER
Pain-free, joint-friendly exercises in every workout will accelerate your gains and help you crush your training road blocks. Learn how to utilize ‘intentional training’ to make every single rep count! Team Forever Strong workouts are the perfect blend of strength and hypertrophy – with the missing link of mobility - so you will FEEL as good as you look & perform!
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REAL RESULTS FOR REAL LIFTERS
Join the most supportive community on TrainHeroic and never train alone again!
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JOINING FOREVER STRONG IS ONLY $1/DAY
Get access to two of the most respected coaches in the fitness industry who have produced consistent real world results with real lifters for the past 25 years! You can join Forever Strong for less than a cup of coffee a day and it will be the best investment you’ve ever made for your training.
Features
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24/7/365 ON-DEMAND ACCESS
As a member, you will have on-demand access to your workouts and feedback from Joe D. and Smitty as you go through each training phase.
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Programming 4 days per week
Every single workout, training technique and multi-phase program has been tested and proven by clients and athletes from all over the world.
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YOUR MASTER TRAINERS
Joe D. and Smitty have a combined 60+ years of training, coaching, and programming and they will be here to help you reach your goals and support you!
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DEMO VIDEOS
Every movement in your training session will have a demo video with us demo-ing the movement. No more guessing what to do or how to do it.
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BEST ONLINE FITNESS COMMUNITY
Join the best and most supportive online fitness community, share a training program, and be able to share your PR’s and results together!
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DELIVERED THROUGH TRAINHEROIC
We've partnered with the best tech in training so that you get the online training experience in the game.
Equipment
Required
Any equipment you need can be found in any commercial gym // Barbell // Bench // Dumbbells // Elastic bands // Power cage, and/or cable machine
Recommended
Jump Rope // Medicine Ball // Weight Vest // TRX/Gymnastic Rings
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
DAY 1 | PUSH

Prep

A

Upper Body Warmup

1 set of: SMR Pecs, Lats, Triceps, 2-3 min. Modified Scorpion Pec Stretch, 5 reps per side, last rep hold for 5 deep breaths Floor DB Int/Ext Rotation, 10 reps Y-Handcuffs, 10 reps Scap Push-ups, 10 reps

Pump Circuit

B

C

Barbell Hover Bench Press

6, 6, MAX @ 55 %

JOIN TEAM FOREVER STRONG FOR FULL PROGRAM

D

Monday
DAY 2 | PULL

Prep

A

Upper Body Warmup

1 set of: SMR Pecs, Lats, Triceps, 2-3 min. Modified Scorpion Pec Stretch, 5 reps per side, last rep hold for 5 deep breaths Floor DB Int/Ext Rotation, 10 reps Y-Handcuffs, 10 reps Scap Push-ups, 10 reps

Pump Circuit

B

C

Chest Supported Row

4 x 20

JOIN TEAM FOREVER STRONG FOR FULL PROGRAM

D

Tuesday
DAY 3 | LEGS

Prep

A

Lower Body Warmup

1 set of: SMR Glutes, Hamstrings, IT Band, Adductors, 2-3 min. 90/90 Hip Switches, 5 reps/way Tactical Frog w/ OH Reach, 5-10 reps (with deep breaths) Goblet Squats w/ Prying, 5 reps with 5 sec. Prying Bent-Knee Copenhagen Hip Lift, 20 sec. each side

Pump Circuit

B

C

Barbell Squat Variation

6, 6, MAX @ 55 %

JOIN TEAM FOREVER STRONG FOR FULL PROGRAM

D

Wednesday
OFF DAY: WEDNESDAY

A

Walking

Thursday
DAY 4 | FULL BODY

Prep

A

Full Body Warmup

Lax Ball SMR Bottom of Feet, 1 min. per foot Band-Assisted Squats, 10 reps (2-3 sec. at bottom) Band-Assisted Cossack Squats, 5-10 reps per side Banded Pec/Lat Stretch, 1 min. side Lax Ball SMR External Rotators, 10 reps each arm

B1

Barbell See Saw Push-Ups

3 x 10

B2

Heels Elevated Goblet Squats

3 x 10

JOIN TEAM FOREVER STRONG FOR FULL PROGRAM

C

Coaches
coach-avatar Joe DeFranco

Joe DeFranco is a world-renowned strength & conditioning coach, owner of DeFranco's Gym, host of the Industrial Strength Show, and co-creator of the CPPS certification. His client list includes NFL football players from all 32 teams, WWE superstars, UFC fighters, Olympic athletes, CEO's & average Joe's.

coach-avatar Jim "Smitty" Smith

Jim is the founder and owner of Diesel Strength and Conditioning. For the past 23 years, Jim has been helping pro athletes from the NHL, NFL, MLB, and UFC, as well as, high school and collegiate athletes achieve their goals. Along with Joe DeFranco, Jim co-created the world- renowned CPPS certification, called by Muscle & Fitness magazine “the best curriculum for trainers we’ve ever seen.”

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GET FOREVER STRONG

Register NOW and let us help you reach your goals.

Get Forever Strong
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FAQs
What if I join mid-program after everyone has already started?
We recommend jumping in and starting on the program at whatever phase of the training that is currently underway. You will just pick up where the community is at, and after the first week, you’ll be right on track!
Will I actually be coached by Smitty and Joe D.?
Every workout in every program is designed by both Joe D. and Smitty. And, because every single exercise in your workouts will have simple and easy-to-follow technique videos to show you how to exactly perform the movement - it will feel like Joe D. and Smitty are right there training with you!
I just started working out, can I handle the workouts?
It doesn’t matter if you are a ‘newbie’ or novice lifter, or an old ‘meathead’ who has been crushing it in the gym for years, Team Forever Strong workouts can be scaled for any lifter, at any level (beginner to advanced).
How long do the TFS workouts take to complete?
The workouts typically take 1 hour or less, depending on your pacing. However, if you are limited for time, you can simply hit the warm-up and the primary lift to get the desired training effect. The workouts can be modified depending on your personal schedule.
How many days a week are the TFS programs?
Most Team Forever Strong programs are 4-days / week. However, if you only have 3 days a week to train, you can simply go through the workouts in order and turn any TFS program into a 3-day/week program. For example, the 4th workout on Week 1, would be the 1st workout performed on Week 2.
The Proof
verified-athlete-avatar Paul Levesque – ‘aka’ Triple H

WWE Executive Vice President

Verified Athlete

"Joe DeFranco opened my eyes to a completely different style of training. I immediately switched from bodybuilding to athletic workouts, designed to get me stronger & help me feel and move better. I believe in this system so much because I’ve done it & experienced the benefits firsthand."

verified-athlete-avatar Chris Caputo

Forever Strong Member

Verified Athlete

"I've dropped 16 pounds since I started the Team Forever Strong programs. And, with the emphasis on longevity, my numbers have been steadily rising over the first 12 weeks I've been in this great community. This is the best program I've ever done and I can repeat it forever without any hesitation."

verified-athlete-avatar Casey Kayser

Forever Strong Member

Verified Athlete

"I’m two weeks in and this is easily the best money I have ever spent for my fitness."

verified-athlete-avatar Jim Peters

Forever Strong Member

Verified Athlete

"I wanted you guys to know how much your information and training means to people like me. Team Forever Strong is the best program I have done to date. I am stronger, added muscle, & lost some more fat. My joints feel great & I’m able to play with my kids & enjoy life."

Join Your Virtual Gym

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

Forever Strong
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