Performance: Training by Joshua Arce in TrainHeroic

Merit One Performance Group

Functional Fitness, Functional Training, Strength & Conditioning, Tactical, Tactical / Military, Law Enforcement, First Responders

Coach

Joshua Arce

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

$30 / mo

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Improve Operatonal Fitness

Increase endurance, work capacity, and resilience to perform under physical and mental stress when it matters most.

Build Real-World Strength

Develop functional strength that transfers beyond the gym and into everyday life, tactical operations and demanding professions.

Train With Purpose

Every workout is designed with a clear objective, helping you make consistent progress without guessing what to do next.

Features

Access to your coaches

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

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

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

Monday

2026-6-29

Warm Up

For Completion

Back Squat

5 x 5 @ 70 %

Sprint Conditioning

Sprint Conditioning For Time: Time Cap 12 Min 5 Rounds for time: 5 Power Cleans (155/105) 7 Box Jump Overs (step down) Performance Notes: This workout should feel like a fast sprint effort. The goal is quick transitions, explosive reps, and minimal rest. Athletes should pick a power clean weight they can move confidently in fast singles or small touch-and-go sets. Box jump overs should be smooth and consistent, not slow or hesitant.

Optional Strength Accessory Work

For Completion

Tuesday

2026-6-30

Warm Up

For Completion

Intervals

Wednesday

2026-7-1

Warm Up

Bench Press

3 x 5 @ 70 %

Body Weight

Thursday

2026-7-2

Warm Up (10:00)

Active Recovery

Dynamic Mobility/Flexibility (15:00)

Friday

2026-7-3

Warm Up

5, 5, 3 @ 40, 50, 60 %

Deadlift

4 x 5 @ 70 %

Intervals

Optional Strength Accessory Work

For Completion

Saturday

2026-7-4

Tactical Day (Your Choice)

Conditioning

Coach

More from Merit One Performance Group

Joshua Arce

The Pursuit of Excellence

Merit One exists to elevate human performance through purposeful training, unwavering discipline, and a commitment to excellence.

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FAQs

Who creates the training programs?

Our programs are developed by a husband-and-wife coaching team with extensive experience in military service, law enforcement, nursing, competitive functional fitness, and tactical operations.

Do I need tactical experience to join?

NO. While our program is designed around the demands of tactical professions, anyone willing to work hard and train consistently can benefit from the program.

Can beginners participate?

Yes. Workouts can be modified to match your current fitness and ability level while still helping you progress toward your goal.

How many days per week do I train?

Program includes 5x training days, 1x active recovery day, and 1x complete rest and recovery day.

What if I miss a workout?

Life happens. Our program is designed with flexibility in mind. If you miss a session, simply continue with the next scheduled workout or feel free to make up the missed day on either the active recovery day or the complete rest day.

Who is this training for?

Anyone who is committed to bettering

The Proof