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Functional Strength Training Team

Functional Strength Training by Dr. John Rusin

Strength & Conditioning, Functional Training, Multi-sport
Coach
Dr. John Rusin

We spent years developing Functional Strength Training to give YOU access to the same type of training that we've used to consistently get unbelievable results with our one-on-one clients.

When you join and become a member of the Team, you'll get access to a group of athletes that train just as hard as you do, and a coaching staff, led by yours truly, that will push you to reach your goals.

Don't get me wrong, you'll still have to put in the work, but it's never been easier to get access to some of the world's best coaching + training, for just $49/month.

We'll show you what to do and how to do it too.

You'll get new workouts every week, designed to get you the best results, using the most effective and efficient methods of training.

Each movement has been thoughtfully selected so that you're getting the most bang for your buck.

With a customizable training schedule that has proven to be effective for members committed to training between 1-7 days per week, we've got you covered.

The days of you wandering the gym unsure about how to reach your goals are gone.

Click here to get immediate access to the training, all delivered through our brand new app!

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Develop Strength Like Never Before
The process ain't easy, but it's simple. We've done the hard work, putting together thoughtful programming that is both tried and true, leveraging the proven principles of strength and conditioning that will yield real results. Here's my commitment to you... if you stick to the plan, you'll develop strength you've never imagined.
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Get Leaner, and Healthier... Forever
Training, health, and fitness is a journey. We're excited to help guide you through that journey. There are REAL costs (your time, your effort, and your commitment, to name a few), but there are countless benefits (a body you're proud of & the confidence that you've been looking for). If you're ready to put in the work required, you should expect to get leaner, healthier, and happier... forever!
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Stop Playing Guessing Games
We believe in the power of REAL COACHING. Rather than wandering the gym unsure of what to do or how to do it, lean on me, our coaching staff, and your new teammates at FST that will help show you the exact path to get from where you are today to where you want to be.
Features
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Access to your coaches
Our coaching staff is creating each week of training in real-time, answering questions on the message boards, and we're here to give you a spot.
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Programming 7 days per week
Get access to daily warm-ups, strength, conditioning, recovery, mobility, and much more!
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Movement Demos
We've filmed every movement that we'll ask you to perform throughout the training session so that you know what to do and how to do it.
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Detailed, expert instruction
Beyond just sets and reps, we'll give you all the details and instructions you need to execute the training each day.
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Committed Teammates
The days of training alone are over. Even if you're training by yourself in your gym or garage, you have hundreds of FST teammates training with you.
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Delivered through TrainHeroic
We've partnered with the best tech in training so you have real-time access to your training, your progress, your teammates, and your coaching staff.
Equipment
Required
Barbell and Plates // A Rack // Dumbbells // Bands
Recommended
Conventional Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1 - Lower Body Squat Emphasis

Prep

A

Lower Body Warm Up

Foam Roll Hip Flexors 1-minute (per) Bi-Phasic Rear Foot Elevated Hip Flexor Stretch 1-minute (per) Alternating Quadruped Arm Leg Opposites 3x5 (per) Superset: Single-Leg Banded Fire Hydrants 2x5 (per) Banded Glute Bridge 2x5 Superset: Dumbbell Goblet Squat 3x5 Single Dumbbell RDL 3x5 Superset: Twitchy Jumping Jacks 3x5 Explosive Depth to Vertical Jump 3x1

B1

Heels Elevated Hamstring Bridges

5 x 25

B2

Seated Dumbbell Explosive Vertical Jump

5 x 1

C

Dynamic Effort Front Box Squat w/ Bands

6 x 3

D

1.5 Rep Rotating Dumbbell RDL

4 x 8

E1

Alternating Front Foot Elevated Dumbbell Reverse Lunge

3 x 15

E2

Banded Leg Extension

3 x MAX

F

Bodyweight Back Extension Cluster

1 x MAX

Monday
Day 2 - Upper Body Pull Emphasis

Prep

A

Upper Body Warm Up

Superset: Foam Roll 3-Way Thoracic Spine 1-minute Foam Roll Pecs 1-minute (per) Foam Roll Lats 1-minute (per) Superset: Bi-Phasic Single Arm Pec Stretch 1-minute (per) Bi-Phasic Single Arm Lat Stretch 1-minute (per) Superset: Quadruped T-Spine Rotation 2x5 (per) Rusin Banded Tri-Set 2x10 (per) Inverted Row 3x5 Banded Push-Up 3x3 Superset: Twitchy Seal Jack 3x5 Explosive Hinged Over Medicine Ball Press 3x3

B1

Hinged Over Vertical Double Banded Face Pull

5 x 20

B2

Banded Rotating Single Arm Rotational Punch

5 x 3

C

Loaded Medium Grip Width Pull Up

6 x 5

D

Slight Incline Dumbbell Bench Press with Wrist RNT Band

4 x 10

E1

Staggered Stance Single Arm Dumbbell Row

4 x 15

E2

Feet Elevated Incline Pushup

4 x MAX

F

Banded Rotating Lat Pulldown

1 x MAX

Tuesday
Day 3 - Upper Body Conditioning Skill Emphasis

Prep

A

Conditioning Warm Up

Foam Roll Adductors 1-minute (per) Bi-Phasic Adductor Rock Back w/ T-Spine Rotation 1-minute (per) Quadruped Arm Leg Opposites 3x5 (per) Superset: Banded Lateral Walks 2x5 (per) Banded Glute Bridge w/ Abduction 2x5 Superset: Alternating Lateral Lunge 3x3 Single Leg RDL 3x5 Superset: Twitchy Forward Skip 3x5(per) Iso into Explosive Vertical Jump 3x5s/1

B1

Single Arm Dumbbell Snatch

6 x 5

B2

Dual Banded Rear Delt Fly to Overhead

6 x 10

B3

Half Kneeling Dumbbell Halo

6 x 10

B4

Barbell Ab Wheel Rollout

6 x 5

C

Loaded Walking

1 x 15:00

Wednesday
Day 4 - Lower Body Deadlift Emphasis

Prep

A

Lower Body Warm Up

Foam Roll Hip Flexors 1-minute (per) Bi-Phasic Rear Foot Elevated Hip Flexor Stretch 1-minute (per) Alternating Quadruped Arm Leg Opposites 3x5 (per) Superset: Single-Leg Banded Fire Hydrants 2x5 (per) Banded Glute Bridge 2x5 Superset: Dumbbell Goblet Squat 3x5 Single Dumbbell RDL 3x5 Superset: Twitchy Jumping Jacks 3x5 Explosive Depth to Vertical Jump 3x1

B1

Heavy Banded Hip Thrust

5 x 25

B2

Alternating Explosive Split Squat Jump

5 x 3

C

Hybrid Stance Rack Pull w/ Bands

5 x 7

D

Deficit Dumbbell Split Squat

3 x 10

E1

Heels Elevated Dumbbell Goblet Squat

3 x 25

E2

Alternating Dumbbell Lateral Lunges

3 x MAX

F

Bodyweight Physioball Reverse Hyper

1 x MAX

Thursday
Day 5 - Upper Body Push Emphasis

Prep

A

Upper Body Warm Up

Superset: Foam Roll 3-Way Thoracic Spine 1-minute Foam Roll Pecs 1-minute (per) Foam Roll Lats 1-minute (per) Superset: Bi-Phasic Single Arm Pec Stretch 1-minute (per) Bi-Phasic Single Arm Lat Stretch 1-minute (per) Superset: Quadruped T-Spine Rotation 2x5 (per) Rusin Banded Tri-Set 2x10 (per) Inverted Row 3x5 Banded Push-Up 3x3 Superset: Twitchy Seal Jack 3x5 Explosive Hinged Over Medicine Ball Press 3x3

B1

Low Angle Banded Face Pull w/ External Rotation

5 x 25

B2

Explosive Hinged Over Medicine Ball Press

5 x 3

C

Low Incline Closer Grip Barbell Bench Press w/ Bands

5 x 9

D

Accentuated Eccentric Banded Wide Grip Lat Pulldown

5 x 15

E1

Loaded Stretch Push Up w/ Pause

4 x 12

E2

Hinged Over Alternating Dumbbell Row

4 x 15

F

Chest Supported Dumbbell Rear Delt Raise

1 x MAX

Friday
Day 6 - Lower Body Conditioning Interval Emphasis

Prep

A

Lower Body Warm Up

Foam Roll Hip Flexors 1-minute (per) Bi-Phasic Rear Foot Elevated Hip Flexor Stretch 1-minute (per) Alternating Quadruped Arm Leg Opposites 3x5 (per) Superset: Single-Leg Banded Fire Hydrants 2x5 (per) Banded Glute Bridge 2x5 Superset: Dumbbell Goblet Squat 3x5 Single Dumbbell RDL 3x5 Superset: Twitchy Jumping Jacks 3x5 Explosive Depth to Vertical Jump 3x1

B1

Jump Rope

6 x 100

B2

1.5 Stance Single Arm Dumbbell Swing

6 x 10

B3

Alternating Med Ball Zercher Curtsy Lunge

6 x 10

B4

Prone Superman Extensions

6 x 10

C

Bike Intervals

1 x 15 @ 1:00

Saturday
Day 7 - Total Body Recovery Emphasis

Prep

A

Conditioning Warm Up

Foam Roll Adductors 1-minute (per) Bi-Phasic Adductor Rock Back w/ T-Spine Rotation 1-minute (per) Quadruped Arm Leg Opposites 3x5 (per) Superset: Banded Lateral Walks 2x5 (per) Banded Glute Bridge w/ Abduction 2x5 Superset: Alternating Lateral Lunge 3x3 Single Leg RDL 3x5 Superset: Twitchy Forward Skip 3x5(per) Iso into Explosive Vertical Jump 3x5s/1

B1

Box Jump

6 x 3

B2

Alternating Banded Battle Rope Squat

6 x 25

B3

Rotational Dynamic Dumbbell Lifts

6 x 10

B4

Dumbbell Loaded Carry

6 x 30

C

Walking

1 x 30:00

Coach
coach-avatar Dr. John Rusin

Dr. John Rusin is a sports performance specialist and injury prevention expert that has coached some of the world’s most elite athletes, barbell sport competitors, and over 10,000 clients from all walks of life with his innovative pain-free performance programs and systems, which has earned him the reputation as the go-to industry expert for rebuilding after pain, injuries or plateaus.

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Get Stronger. Leaner. Healthier. FOREVER.

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Get Functional Strength Training Team
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FAQs
What Is Functional Strength Training?
Functional Strength Training is Dr. John Rusin’s first and ONLY ongoing monthly membership training platform featuring brand new innovative, effective and progressive programming each and every week. All programming through FST is delivered through the TrainHeroic app so you can track your progress.
What equipment do I need for FST?
FST utilizes simple staple equipment (no specialty machines, chains or setups) but can also be customized to utilize whatever equipment you have at your disposal. It’s recommended that you have a barbell, dumbbells, bands and a rack as a minimum for equipment.
Is there coaching support in FST?
Yes! Every FST Member gets exclusive access to the in-app message boards to ask questions, drop videos, interact with other members and MORE. Diet, lifestyle, recovery, you name it! Everything will be covered and coached right inside of the app.
How many days per week and how long are the workouts?
Every FST programming week will be laid out with 7 potential training days. BUT, based on your schedule and goals, you can customize the number of days YOU train per week anywhere from 1-7 days per week. Each FST workout is approximately 60-minutes. Get in, get results, and get out.
How Is New FST Programming Delivered Each Week?
Your FST programming will be delivered each and every week directly to your profile on the app. You'll get push notifications as reminders of the new week ahead. Complete with training days, coaching notes and video demos, you’ll know exactly what's coming so you can focus on training for RESULTS.
How is FST Different From FPT, FHT and Foundations?
FST is an ongoing membership that evolves with you.. FST is NOT a stagnant 12-week training program (like FHT, FPT etc) but rather offers new workouts every single week. FST is also delivered via the TrainHeroic app so workouts can be logged, tracked and progressed, all on your preferred device.
How Does The FST Membership Work?
It’s EASY! Click the “sign up” button above and choose your membership option (either monthly or annually). From there, you will get immediate access to your account on TrainHeroic, complete with the week's training, message boards, movement demos, and more!
Can I Cancel My FST Membership At Any Time?
Yes! You can cancel your membership at any time, all from within the app, and with no questions asked.
The Proof
verified-athlete-avatar Khaled Najjar

FST Member

Verified Athlete

"Undoubtedly, the best investment I’ve ever made for myself."

verified-athlete-avatar Roshan Raban

FST Member.

Verified Athlete

"I have been able to workout injury free and progress with my lifts."

verified-athlete-avatar Sheri-Lee Da Silva

FST Member

Verified Athlete

"At 48, I’ve seen more strength gains and proficiency in all of my lifts."

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

Functional Strength Training Team
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Functional Strength Training Team
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Functional Strength Training Team
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Functional Strength Training Team