Freedom Rising

Freedom Athletics

General Fitness, Endurance, Strength & Conditioning, Adventure Race , Functional Fitness, Obstacle Course Racing, Tactical / Military, Strongman, Combat Sports
Coach
John Kuzmik

Freedom Online is a daily workout program that is designed to allow people to pursue the absolute best versions of themselves.

This program is for those tired of working out constantly and fighting off injury after injury. Those who work hard, eat well and are sick of not looking and performing like it. Using tried and true strength training principles with focused aerobic work, this program will develop your capacity like never before. You'll actually SEE the results of your effort.

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Build your engine
Dedicated endurance work to build your aerobic base. We'll used focused sessions to specifically develop your engine.
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Carry the Load
With our endurance work, there will be a big emphasis on strongman type movements and carries to build a robust and resilient midline.
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Get Strong AF
With dedicated strength sessions, you'll actually be able to push your strength gains to a new level and SEE the benefits of all your hard work.
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Accessory Work
With purpose built accessory work, you'll strengthen weak areas in an effort to bulletproof you against injury and push your strength gains even higher.
Features
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Access to your coach
Have an involved coach who will be available to field questions and provide the feedback you need to grow!
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Programming 5 days per week
5 days of programming per week: - 3 days of strength sessions - 2 days of conditioning sessions
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Exercise Video Guidance
Videos demonstrating correct technique. No more guess work!
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Detailed, expert instruction
Know the intent and purpose behind every exercise. This will help you hit the correct stimulus to maximize your results!
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Committed Teammates
Access to your new community to help each other progress!
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Delivered through TrainHeroic
Have access to a top tier app to track your progress!
Equipment
Required
Dumbbells // Kettlebells // One Cardio Erg (Air Bike/Rower/Skierg/C2 Bike/Treadmill) // Jump Rope // Pull-up Bar // Resistance Bands // Medicine Balls // Sled // Barbell and weights // Plyo Box
Recommended
Full "Box" Style Gym Equipment // Climbing Rope // Sandbags // GHD
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-10-30

Prep

A

Squat Prep B

5 min Bike/Row/Jump Rope -then- 20 ATG Split Squats (unloaded, L+R=2) 20 Banded Kang Squats 20 Low Transition Cossack Squats (L+R=2) 20 Tibialis Raises 10 Broad Jumps

B

Front Squat

6, 4, 2, 6, 4, 2

C1

Seated Good Mornings

3 x 7

C2

Band Assisted Nordic Curls

3 x 10

C3

GHD Reverse Hyper

3 x 30

D

DB Russian Twist

3 x 12

E

QL Smash

1 x 2:00

Recovery

F

Down Regulation Breathing

Optional After session. Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**

Monday
2023-10-31

Prep

A

General Prep - D

400m Jog/30 Cal Bike/30 Cal Row/2 min Jumping Rope (choose one) -then- 10 World's Greatest Rotations (each side) 30 Banded Face Pulls 10 Push-up to Down Dog 40 Banded Hamstring Curls 10 Adductor Slides 10 ATG Split Squats (each side) 4 Low Back Cobras (Long exhale at the top) -then- Accumulate 2 min Deadhang from pull-up bar. -then- 10 Half Kneeling T-Spine Wall Rotations (each side)

Circuit

B

30 min AMRAP: 20 Cal Bike 50' SA OH Carry (L arm, HEAVY) 20 Step-ups (24/20", each leg) 50' SA OH Carry (R arm, HEAVY) ***Note weight used in comments***

Recovery

C

Upper Body Pump Recovery

3 min AMRAP of Each: Banded Biceps Curls Banded Triceps Extensions Banded Face Pulls

D

Barbell Upper Trap Smash

1 x 2:00

Recovery

E

Down Regulation Breathing

Optional After the Session Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**

Tuesday
2023-11-1

Conditioning

A

Upper Body Prep B

2 min Skierg/2 min upper body rowing/2 min arms only bike (Pick one) -then- 10 Side Plank Rotations (each side) :30 HS Hold (on wall if needed) 10 Scap Push-ups 20 Banded Cobra Pulls (each side) 30-50 Banded Tricep Pushdowns

B

Close Grip Bench Press

12, 12, 10, 10, 8, 8, 8, 8

C1

Chin-Up

4 x MAX

C2

DB Tricep Rollbacks

4 x 12

D

Incline Bench Cuban Press

3 x 15

E

Banded Triceps Stretch

1 x 2:00

Recovery

F

Down Regulation Breathing

Optional After the Session Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**

Wednesday
2023-11-2

Prep

A

General Prep - D

400m Jog/30 Cal Bike/30 Cal Row/2 min Jumping Rope (choose one) -then- 10 World's Greatest Rotations (each side) 30 Banded Face Pulls 10 Push-up to Down Dog 40 Banded Hamstring Curls 10 Adductor Slides 10 ATG Split Squats (each side) 4 Low Back Cobras (Long exhale at the top) -then- Accumulate 2 min Dead Hang -then- 10 Half Kneeling T-Spine Wall Rotations (each side)

Circuit

B

32 min "AMRAP": 3:00 Machine (Bike/Row/Ski) 20 Weighted Hanging Knee Raises (25/15#) 3:00 ATG Sled Drag (unweighted sled) 10 Burpees ***Goal today isn't to go as fast as possible. Aim is to keep the HR under 140-150 bpm. If you don't have a HR monitor, you should be able to hold a conversation. Bonus points if you can do the whole 40 min NASAL BREATHING.

C

Copenhagen Plank

1 x 4:00

Recovery

D

Down Regulation Breathing

Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**

Thursday
2023-11-3

Prep

A

General Prep - D

400m Jog/30 Cal Bike/30 Cal Row/2 min Jumping Rope (choose one) -then- 10 World's Greatest Rotations (each side) 30 Banded Face Pulls 10 Push-up to Down Dog 40 Banded Hamstring Curls 10 Adductor Slides 10 ATG Split Squats (each side) 4 Low Back Cobras (Long exhale at the top) -then- Accumulate 2 min Dead Hang -then- 10 Half Kneeling T-Spine Wall Rotations (each side)

B

Banded Sumo Deadlift

5 x 5

C1

Band Assisted Reverse Nordic Curls

3 x 12

C2

Spanish Squat

3 x 25

D1

Seated Incline DB Curls

3 x 12

D2

Ring Triceps Extensions

3 x 12

E

Barbell Biceps Smash

1 x 2:00

Recovery

F

Down Regulation Breathing

Optional After the Session Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**

Coach
coach-avatar John Kuzmik

Certified Conditioning Coach, PN-L1 It is my mission in life to help other become the absolute best versions of themselves. I have helped people from all walks of life discover their inner athlete and ignite their passion for health and wellness. The confidence and positivity that grows inside these people radiates to those around them and in turn, helps the world.

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FAQs
Is this program for beginners?
No. This program is intended for people who have a solid base of training and are familiar with most movements.
How long will each session take?
After the first initial phase, learning some new movements, each session should be readily completed in 60-75 min.
Will there be rest days during the week?
Using our framework, each athlete should not need a rest day during the week. The intentional aerobic work as well as adequate spacing between heavy lifting days is designed to keep you feeling great each session.
What if I don't know a movement?
Included in the app, each workout will have videos demonstrating the movements and the correct technique so you won't have to guess at what a movement looks like.
Will there be any recovery work?
Each session will have a specific stretch intended to increase your mobility as well as a down regulation breath work practice you can do (optional).
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Freedom Rising
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Freedom Rising
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Freedom Rising
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