Davis Performance and Nutrition-DPN

Functional Fitness, Strength & Conditioning
Coach
Tyrone Davis

This Functional Strength Training Program prepares you for anything and leaves nothing behind with attention placed on low intensity aerobic training, high intensity anaerobic blocks, max strength, power development, plyometric training and mobility.

This is a program that is similar training that I perform that has kept me moving and pain free, even with permanent injuries I was gifted during my time as a Marine. You will see me on the board as well, because I am a competitive dude and don't like to lose :-).

This is going to be a challenging program but it is absolutely doable. You do not need to be an elite athlete to be successful in this program, you just need the will to want to do better, be better, and want to change and do work for 60-75 minutes/day 5 days a week.

let's do the work!!

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Efficient
You will get quality training without spending hours in the gym. each session is 60-75 minutes.
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Aerobic Conditioning
Cardio will not kill your gains. This program incorporates high intensity intervals & METCONS with some low intensity aerobic work to improve your cardiorespiratory system, which is key to faster recovery between bouts. Not a runner? No worries, each cardio workout will have different options to choose from.
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Strength and Hypertrophy
Emphasis will be placed on building muscle but heavy lifts will also be a part of the game. The "Big 3" will be focused on for maximum strength work.
Features
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Access to your coach
A Coach who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, metabolic conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
A lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell // Bumper Plates // KB or Db // Plyo-Box // Rower // SkiErg // Treadmill // Assault Bike // Space for running // Pull-up Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-11-06

A

Rest

Monday
2022-11-7

A1

Assault Bike

3 x 15

A2

Wall Balls

3 x 10 @ 20 lb

A3

Curtsy Lunge

3 x 5

B

Back Squat

5 x 6 @ 64 %

C

Back Rack Reverse Lunges

4 x 10 @ 50 lb

D

GHD Sit-Up

3 x 15

Circuit

E

4 Rounds In a 4 minute window complete: 15/12 Cal. Assault Bike 10-15 wallballs 20/14lbs 10-15 Toes to bar 10-15 Burpees The goal is to have 30-45 second rest each round.

F1

Goblet Squat

3 x 10 @ 35 lb

F2

Wall Sit

3 x 0:30 @ 20 lb

F3

Jump Squat

3 x 10

G1

Pigeon Stretch

1 x 2:00

G2

Couch Stretch (Hip Flexors)

1 x 1:00

G3

Saddle Pose

1 x 1:00

G4

Puppy Dog Pose

1 x 1:00

Tuesday
2022-11-8

A1

Treadmill Work

3 x 400

A2

Band Pull-Apart

3 x 10

A3

Banded IYTW

3 x 10

B

Shoulder Press

3 x 10 @ 85 %

C

Strict Bodyweight Pull-Up

3 x 15

Circuit

D

4 Rounds 400m Run 10 Dumbell Hang Cleans @ 2 DB 50/35lbs 10 Dumbbell Push Press @ 2 DB 50/35lbs 10 Hand Release Push-Ups Go as fast as you can and rest 2 minutes between rounds

E1

Dual Dumbbell Hammer Curls

3 x 10 @ 35 lb

E2

Banded Dumbbell Lateral Raises

3 x 10 @ 35 lb

E3

DB Front Raise

3 x 10 @ 35 lb

F1

Bottom of the Dip Stretch

1 x 1:00

F2

Kneeling Tricep Stretch

1 x 0:30

F3

Thread the Needle Stretch

1 x 1:00

F4

Seal Stretch

1 x 0:30

Wednesday
2022-11-9

Circuit

A

This day will be dedicated to a low intensity steady state cardio session. Use the domain of your choice. 30-45 minutes of steady state at an RPE of 6.

Thursday
2022-11-10

A1

Rowing

1 x 300

A2

Russian KB Swing

3 x 10 @ 99.21 kg

A3

Good Morning

3 x 10 @ 45 lb

B

Deadlift

5 x 6 @ 68 %

C

Barbell Hip Thrust

3 x 10 @ 85 lb

D

GHD Hip Extension

3 x 15

Circuit

E

AMRAP 16: 15/12 Calorie row 15 Dumbbell Deadlifts @ 2x50/35lbs 15 Box Jumps @ 24"/20" 15 Burpees

F1

Glute Bridge

3 x 10

F2

Box Jumps

3 x 10

F3

Lying Leg Curl

3 x 10 @ 50 lb

G1

Low Dragon Stretch

1 x 1:30

G2

Saddle Pose

1 x 1:30

G3

Reverse Scorpion

1 x 1:00

G4

Couch Stretch (Hip Flexors)

1 x 1:00

Friday
2022-11-11

A1

Burpee

3 x 10

A2

Cossack Squat

3 x 5

A3

Forward Walking Lunges

3 x 5

B

Front Squat

4 x 4 @ 60 %

C

Barbell Bicep Curl

3 x 10 @ 50 lb

D

Dumbbell Pinch Hold

3 x 0:30

Circuit

E

4 rounds In a 4-minute window complete: 50 Double Unders (or 100 singles) Jump rope 10 Jumping Lunges 10 Alternating DB snatch @ 1 50/35lbs 10 Burpees Box Jump Overs @ 24"/20"

F1

Russian Twist

3 x 20 @ 15 lb

F2

Knee Tucks

3 x 10

F3

Butterfly Sit-Up

3 x 20

G1

Frog Stretch

1 x 1:30

G2

Couch Stretch (Hip Flexors)

1 x 1:00

G3

Supine Twist

1 x 1:00

G4

Puppy Dog Pose

1 x 1:00

Saturday
2022-11-12

A

Active Recovery

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The Choice to Change is Yours and Yours Only!

Nothing is tougher than change and being uncomfortable. But you have to ask yourself these questions: What is good about changing; What is good about not changing; What is bad about changing; What is bad about not changing. Let's Get After It!

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FAQs
Who is this for?
This program is designed for anyone who wants to build strength and muscle while building work capacity and all around fitness.
Is this good for a beginner?
This program is designed for anyone that is willing to do the work and show up. Modifications can be made to the program in order for all athletes to progress and see the benefits.
Is this going to hurt?
Damn right!
Is this good for xyz goal?
Possible. This program is geared toward getting you good at just about anything but will not cover everything. You can always add or make modification as well as getting 1:1 coaching to get you the results you seek.
Do I need to have a 1 rep-max for compound movements?
It is not required but highly encouraged in order for you to get that maximum out of the program and to see your strength progressions every couple of months.
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Functional Strength Training
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Functional Strength Training
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Functional Strength Training
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Functional Strength Training