Hammer Down

Workhorse Elite Performance

Functional Fitness, General Fitness, Strength & Conditioning

Coach

Jordan Socholotiuk

Hammer. Down.

Meticulously designed for serious athletes, fitness enthusiasts, and those determined to achieve peak physical performance. If you are an individual committed to pushing your limits, embracing challenges, and striving for lifelong athletic excellence, this program is tailored for you.

Who Is This Program For?

Serious Athletes: Whether you're a professional athlete or an aspiring one, this program will elevate your game.

Fitness Enthusiasts: Those passionate about fitness and looking to take their training to the next level.

Competitive Individuals: Anyone who thrives on competition and seeks to measure their progress against others.

Lifelong Learners: Individuals dedicated to maintaining their physical best throughout life.

Why Choose Hammer Down?

Targeted Training: Prioritizes speed, power, strength, and conditioning to cover all aspects of athletic performance.

Structured Intensity: 5 days of rigorous, focused training ensure you earn your rest days, pushing you to new heights.

Community and Competition: Weekly strength, movement, and conditioning challenges let you test yourself against others, fostering a sense of community and competition.

Comprehensive Approach: Unlike other programs that may focus on one aspect of fitness, Hammer Down provides a holistic approach to athletic excellence.

Skill Level: Intermediate/ Advanced

Time commitment: 45-90 minutes per session

Embrace the challenge, strike down forcefully, and take your performance to the next level with the Hammer Down.

$22 / mo

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Community Driven

Join a community of like-minded individuals who share your passion for fitness and performance. Engage in weekly challenges, support each other’s progress, and build lasting connections that motivate and inspire you.

Move Better

Improve your movement patterns, flexibility, and coordination. The program focuses on functional training that enhances your ability to move efficiently and effectively, reducing the risk of injury and improving overall performance.

Keep Competition Alive

Fuel your competitive spirit with regular challenges and benchmarks. Compete against yourself and others to constantly push your boundaries, keeping your training dynamic, exciting, and rewarding.

Variability

Experience a diverse range of workouts and challenges strategically placed that keep your training engaging and effective. Hammer Down's varied routines prevent plateaus, ensuring continuous improvement and excitement in your fitness journey.

Features

Access to your coaches

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

Programming 5 days per week

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

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

Committed Teammates

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

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell/Trap Bar // Dumbbells // Plyo Boxes // Exercise Bands

Recommended

Sleds to Push or Pull // Heart Rate Monitor or Smart Watch // Cable Stack

Sample Week

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

Sunday

Power

DB/KB Deep Oscillatory Jump

3 x 10

SA Bearcrawl Taps

3 x 5

Roll to Get Up

3 x 5

Hill Sprint

4 x 10

Hill Bound

4 x 10

Trap Bar Power Shrug

4 x 2

Approach Jump

4 x 1

SA Landmine Push Press

4 x 2

Plyo Push - Repeat

4 x 2

Arched Wall Walks

2 x 3

Cable Reach & Row

2 x 8

Side Bend

2 x 8

Cardio

Monday

Conditioning

Threshold Intervals

Cardio of Choice - Low impact options work great here 3:00 minutes of working at 160-169 bpm or where it feels uncomfortable but does not feel uncontrollably tiring 2:00 of active rest from 130-150bpm or moving while still having a conversation 4 rounds

Repeat Intervals

45 seconds once you hit 151bpm or where it becomes slightly difficult to talk 45 seconds 160-169 bpm and you could not talk 4 rounds Any piece of cardio equipment will work here but running can also work!

Tuesday

Strength

DBL Pogo Hop

3 x 20

Back Bridge

3 x 2

SA Bearcrawl MB Circles

3 x 4

Alactic Power Intervals

1 x 5 @ 5

BB Split Squat Yielding Isometric

3 x 10

DB Rapid Lunge Drop

3 x 4

Chin Up Yielding Isometirc

3 x 10

DB 3 Way Raise

3 x 6

Dip Yielding Isometric

3 x 10

Isometric Long Lever Glute Bridge

2 x 30

Slanted Calf Raise Isometric

2 x 30

MB Hanging Knee Raise

2 x 12

Wednesday

Conditioning

Red Zone Threshold

Similar to Tuesday's emphasis but this time we are going to turn the heat up. Any piece of cardio equipment works. I personally love the assault bike for this - no I don't, that was a lie... But it gets the job done. 3 minutes of work above 169 BPM or a pace that straight out sucks 2 minutes of active recovery down to 150pm or below 4 rounds

Red Zone Endurance Intervals

Any piece of equipment will work for this 45 seconds at 100% effort 1:30 active recovery back down to 150bpm or below 3 rounds

Thursday

Density

Extensive MB Circuit 1

1 x 7:00

DB Goblet Squat

1 x 50

Depth Push Up

1 x 50

SA DB Row

1 x 50

Weighted V-Up

1 x 50

KB Swing

1 x 50

DB Overhead Press

1 x 50

Tricep Extension

1 x 50

DB Hammer Curl

1 x 50

KB/DB Farmer Carry

1 x 5:00

Cardio

Friday

Rest Day

Saturday

Rest Day

Coach

More from Workhorse Elite Performance

Jordan Socholotiuk

Specializing in speed and power. With experience from adult fitness to D1 settings, I want to push limits to create robust people. Detail-oriented and adaptable, I focus on training to ensuring peak performance and resilience. *CSCS Certified*

HAMMER YOUR WAY THROUGH

Don't wait for it - Go get it.

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FAQs

Who is this training for?

Anyone looking to pursue an athletic style for training or anyone looking to mix things up.

What if I join mid way?

Training is prepared in a way that anyone can join at any time.

What if I miss a day?

Each day has a different focus with some reoccurring themes through the week. There is nothing to fear - 1 missed workout is not the end all be all!

Do I really need a heart monitor or smart watch?

No, of course not. It does make the conditioning days more focused and accurate, though. There will be suggestions for pace so you can get a feel for the level needed to create a proper training stimulus.

The Proof

Sam Bacon

Elon University Soccer Player

Verified Athlete

"They’re exactly what I’m looking for, and they’ve helped me achieve multiple fitness goals. Each workout is planned out, whether it is designed for speed, strength, or mobility. I highly recommend Hammer Down for any fitness goal!"

Blake Hatt

Sports Performance Coach

Verified Athlete

"Being a coach myself, I found that my programming for myself became stale and tedious. Jordan provided me with new challenges, movements, and set/rep schemes I wouldn't have given myself. Jordan has been very helpful in keeping me accountable. I feel great, look the best I have and enjoy every week."