All Around Bad@ss

Boss Training Method

Strength & Conditioning, General Fitness, Tactical / Military, Functional Fitness, Functional Training
Coach
Jeff Boss

**Welcome to All Around Bad@ss! **

This is a year-round general fitness program based on research-backed concurrent training principles designed for the everyday athlete who doesn't just want to settle for getting stronger, or just running faster, or getting bigger at the sacrifice of another.

This is for the athlete who wants it all--physical AND mental skill deveopment.

Benefits:

  • Train anywhere, anytime, with programming and coaching at your fingertips
  • Stay connected to me (your coach) and our community
  • Track the progress you're making along your training journey

Skill Level: Intermediate

Session Duration: 60 mins

Training Per Week: 5 Days

This is the same programming I used as a Navy SEAL and still use as a personal trainer and strength and conditioning specialist. Examples of modalities include:

  • Barbells
  • Kettlebells
  • Bodyweight
  • Interval Weight Training
  • Metabolic Conditioning
  • Energy System Training
  • Mobility
  • Stability
  • More
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Undeniable
That's the best word to describe the training you're about to embark upon. Every fitness element in All Around Bad@ss is strategically chosen after careful and thoughtful deliberation. You will only see exercises here that that serve an unequivocal purpose: To Make You The Best All-Around Athlete You Can Be.
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Mental Performance
Physical development is the perfect training grounds for mental skill development. Receive anecdotal tips on how to employ the same mental skill development used by a former top tier Navy SEAL.
Features
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Access to your coach
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, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Manage Your Time
Using a time-block approach, get in and get out of the gym ON TIME.
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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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer through the app.
Equipment
Required
Barbells // Kettlebells or Dumbbells // Box Jump // Jump Rope
Recommended
Pull-Up Bar // Weight Vest // Bands // TRX or Rings // Rower // Sandbag
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
H2K_W1D1

Prep

A

Warmup

3min cardio of your choice. Then, 3rds of: 10 KB Squat Hip Mobility 10 Scap pullups 5 Bird Dogs

B

Back Squat

4 x 3 @ 85 %

C

Pendlay Row

3 x 6

D

Shoulder Press

3 x 5 @ 85 %

Circuit

E

1 Block 200m Run 8x Clean Abductor Step Out Squat 5x Single Arm KB Rotational Press

F1

Kneeling KB Tricep Extension Halo

3 x 8

F2

Kneeling Windmill

3 x 8

Tuesday
H2K_W1D2

A

My Dynamic Warmup

B

1 Mile Run Repeats

C

Plank

Wednesday
H2K_W1D3

A

Barbell Warm-up

B1

Deadlift

4 x 6 @ 75 %

B2

Incline Bench Press

4 x 6 @ 75 %

C1

180 Lunge Rotation Switch

3 x 12

C2

Pull-Up

3 x 12

D1

Banded Fly

3 x 12

D2

Hanging Knee Raise

3 x 12

Circuit

E

1.5 Blocks For 12minutes, perform: 8 KB Bridge Bench Press 10 Two-Hand Crossbody Deadlift (each side) 200m Run (or 250m Row) Rest 1min

Friday
H2K_W1D4

A

Run-Specific Warm-Up

B

Close Grip Bench Press

3 x 12

Circuit

C

4 Blocks 100m Sandbag Carry in bear hug position 50m Farmer's Carry, R 50m Farmer's Carry, L 50m Rack Carry, R 50m Rack Carry, L 10 Banded Face Pulls 10 Bird Dogs

Saturday
H2K_W1D5b

Prep

A

Dynamic Warmup

Row/Run 3min. Then 3 sets of: 10 forward/back single leg swings 10 cross body single leg swings 5 plank walk outs 5 push ups

B1

Back Squat

4 x 10 @ 75 %

B2

Chin-Up

4 x 10

C1

Single Leg RDL

3 x 10 @ 80 lb

C2

Shoulder Press

3 x 10 @ 67.5 %

Circuit

D

2 Blocks 4 rds of: 250m Run/Row 8 Two-Hand Clean Toe Squat 20 Landmine Bar Twist (over and back =1). Substitute Russian Twists 4 Wall Walks 1min Rest

E

Hip Mobility - KB Squat

Coach
coach-avatar Jeff Boss

Personal Trainer, Strength & Conditioning Specialist, Nutrition Coach, Former Navy SEAL. I work with people from all walks of life, ranging from those brand new to fitness to the experienced athlete. Whatever your goal is, I'll help you get there with the same mission-focus that propelled me to a very high level in the SEAL Teams.

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Don't Settle

Mediocrity sucks. If you want to push yourself to the next level in pursuit of optimal performance, this is for you. And with a 7-day free trial, what do you have to lose?

Start My 7-Day Free Trial
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FAQs
What size kettlebell do I need?
Use a weight that serves as your 10RM for the overhead press. This is a good baseline.
How do you train strength and cardio simultaneously?
Research studies show concurrent training provides the biggest bang for the back IF programming is done correctly. This is.
What if I miss a day?
That's ok, you can either make it up or skip it and catch the next one. Your call.
Can I contact the coach?
Yes, I (Jeff) am very responsive and will answer any questions you have as well as offer guidance along the way.
What if I don't have some of the equipment?
Just hit "Swap" in the app and you can substitute any exercise for another.
The Proof
verified-athlete-avatar R.M.

Client

Verified Athlete

"This was great. Revealing all my muscle weakness."

verified-athlete-avatar Caleb

Client

Verified Athlete

"I've done probably 50 programs since I started and this is the best one by far! The fits it awesome! I've never had so much fun working out. Thanks again. I could literally see results after 3 days!"

verified-athlete-avatar Dustin

Client

Verified Athlete

"Absolutely loved the programming this past week. Enjoying some new movements."

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All Around Bad@ss
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All Around Bad@ss
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All Around Bad@ss
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All Around Bad@ss