Fortius Virtus - STRONG CHARACTER
Coach Shane Miller
General Fitness, Tactical, Hunting, Mountain Biking, Functional TrainingThis program is for Christian men who want to train hard and be part of a brotherhood of like-minded men.
👉 Be strong enough to carry an elk off the mountain 👉 Fit enough to run, ride, and move all day 👉 Healthy enough to do it for decades 👉 Look lean, muscular, and fit!
You’ll train with a blend of:
Traditional Strength & Conditioning (the foundation), CrossFit-style work capacity, Hyrox-style conditioning, Mobility & durability training, Bodybuilding for muscle and aesthetics, Longevity & recovery protocols
What You Can Expect
This program is designed to make you:
Strong – Build real, usable strength Capable – Conditioned for real-world demands Durable – Resistant to injury, able to train long-term Athletic – Move well, not just lift well Lean & Muscular – Look like you train Ready – For whatever life throws at you
Two factors exist for this to be the right program for you.
1. You like the programming. With many coaches and programs available, you may or may not like this style of program. The way to find out for sure is to do a 7 DAY FREE TRIAL.
2. You want to do workouts with other Christian men. In this program we encourage each other, challenge each other, in fitness, but more importantly, in our faith and God's calling on us as men.
What about me that influences the training program? I (Shane) have been a S&C Coach since I received an Exercise Science degree at Liberty University in 2002. I have been a D1 College Strength Coach (Univ. of Colorado, Univ. of Nebraska, Liberty Univ.), CrossFit competitor and gym owner, big box gym personal trainer, and currently, High School S&C coach and personal trainer. I currently compete in The Tactical Games, I love to Big Game hunt, mountain bike, trail run, and all things lifting heavy, working hard, and looking good.
This is not random. It’s structured, progressive, and built from decades of real coaching experience.
Prep
A
Move Well Series - 5
2 Rounds 60s Slant Board Calf Raise 60s Poloquin Step Up 60s FRC 90/90 Hip Switch 60s Inchworm Shoulder Tap Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.
B
Deadlift
5, 5, 3, 3, 3, 3, 3 @ 40, 50, 60, 70, 80, 85, 88 %
C
ATG KOT/ Sissy Squat
3 x 8
D
Good Morning
3 x 10
E
Kettlebell Bottom Up Carry
3 x 40
F1
Machine Seated Calf Raise
3 x 12
F2
Captain's Chair Leg Raise
3 x 12
G
Rowing
4 x 200
Prep
A
Move Well Series - 6
2 Rounds 60s Barefoot Quick Hops 60s ATG KOT Squat aka Sissy Squat 60s Pallof Press 60s Butcher Block Stretch Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.
B
Bench Press
10, 5, 5, 5, 5, 5 @ 40, 50, 60, 70, 80, 85 %
C1
JM Press
4 x 6
C2
Pendlay Row
4 x 6
D1
EZ Bar Curl
3 x 12
D2
EZ Bar Reverse Curl
3 x 12
E
Waiter's Walk
4 x 40
F
Zone 2 Cardio
1 x 30:00
A
Zone 2 Cardio
Mobility Circuit
B
You can pick your favorite mobility work for hips, t-spine, and shoulers or use these ideas. 90/90 Hip Swith DB Pull-over stretch (t-spine and shoulders) Butcher Block Stretch
C
Huberman Hot/Cold
Recovery
D
Breathwork - Athlete Choice
Choose your favorite breathwork technique. Do breathing exercises for a minimum of 5 minutes. Can be done in a cold plunge and/or sauna.
Prep
A
Move Well Series - 7
2 Rounds 60s Stability Disc Ankle Circles 60s Wall Sit 60s Single Leg RDL DB Handoffs 60s FRC Infinity Hovers Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.
B
Power Clean
5 x 3
C
Hex Bar Deadlift
5 x 5
D1
Hex Bar Jumps
3 x 5
D2
Box Jump
3 x 5
E
Sandbag Over The Bar
3 x 6
F
Death March
1 x 100
Finisher
G
3 Rounds for Time (12-15 min cap) 3/3 Turkish Get-ups 20 KB Swings 20 cal Bike (Run, Row, Ski, etc)
Prep
A
Move Well Series - 8
2 Rounds 60s Banded Ankle Inversion 60s Reverse Nordics 60s Cossack Squats 60s Isometric Shoulder Int/Ext Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.
Prep Circuit
B
2x10 Scap Pull-ups 2x15 Shouler Taps (15 ea shoulder)
C1
Decline Bench Press
4 x 10
C2
1-Arm DB Row
4 x 10
C3
ATG Seated Goodmorning
3 x 10
D1
Hammer Curl
3 x 15
D2
DB Skull Crushers
3 x 15
E
SkiErg
6 x 1:00
A
Zone 2 Cardio
Recovery
B
Foam Roll & DROM Series Warm-Up
Foam Roll Series DROM Series
C
Huberman Hot/Cold
Shane Miller
Coach Miller is 47 years old, married, 4 children, two married, has been a S&C coach for over 24 years, competes in The Tactical Games, is into mountain biking, big game hunting, camping, and doing it all with family & friends!
Kirk Fryer
At 22 years old, Coach Fryer is the "young guy" on staff. He keeps the program youthful and fun! A recent graduate of Liberty University with a degree in Strength & Conditioning, Kirk is wise beyond his years in both knowledge and experience. He loves training hard and being active outdoors and in traditional sports.
I built this program for men with the same passions as I have. I want to train with other men with the same goals, who will encourage each other to fight the good fight. I created this page thinking, if I saw a program like this, I would be in for sure.
Start My 7-Day Free Trial
Matt Chumrau
Fit to Hunt!
Verified Athlete"Coach Miller, the program, and the community keep me in the gym and training regularly. I love to hunt big game, and to be successful, oftentimes you have to go deeper and farther than others are willing to go. Through this program, I am always ready. No big pre-season workups, just always ready."
Brett Miller
Fit to Work!
Verified Athlete"My job is physically demanding. Oftentimes I am in a life and death situation where I have to rely on my fitness for the safety of my crew, the people we serve, and to ensure I return to my family at the end of the shift. This program is adaptable, at the firehouse and the gym."
Joel Patrick
Fit for Sport!
Verified Athlete"After playing college sports, I wanted to keep training like an athlete. Coach Miller's program keeps me on my toes with new challenges, smart programming, and the community keeps it interesting and engaging. At 46 years old, I feel fit, fast, strong, and healthy."
When you join a team you’re getting more than programming, you’re joining an online community.
Fortius Virtus - STRONG CHARACTER
Fortius Virtus - STRONG CHARACTER
Fortius Virtus - STRONG CHARACTER
