Hercules: Training by Ian Marquis in TrainHeroic

STOIC STRENGTH

Strength & Conditioning, Strongman, Powerlifting, General Fitness, CrossFit
Coach
Ian Marquis

Hercules is a strength based program designed to make you as strong as the son of Zeus himself.   The purpose and goal of this programming is to put the highest order priority of building demi-god type strength and muscle size.  This will be done from a variety of Heavy compound barbell lifts, Strongman implements/ awkward objects and DB/ KB lifts.  There will be x4 main strength training sessions per week with x1 conditioning or General Physical Prep( GPP) workouts per week.  Lifts will be tested and built upon often, we will follow a 3 week on/ 1 week reload for most training cycles.  This will allows us to train heavy and often but without over training and switching up the stimulus just enough to elicit maximal strength adaptation! 

Mixing in Powerlifting, Strongman, elements of Bodybuilding, and Conditioning to make you into the Greek Hero that is inside of you! 

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
- Barbell - Dumbbells - Kettlebells - Sandbag - Sled - Farmers Handles - Rower - Air bike - Speciality Bars ( axle // cambered // yoke) 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Conditioning

A

Lower Body Warm up #1

Lower body #1: 2 rounds Barbell Kang Squat x10 360 Degree Lunge x3(each leg) Quadruped Hip Circles x10/side Captain Morgan Plank x:20/side

B

Deadlift

8, 8, MAX

C1

Barbell Shrug

3 x 12

C2

Kelso Shrugs

3 x 15

D1

Axle Bar Reverse Curl

3 x 12

D2

DB Farmer's Carry

3 x 100

D3

ZOTTMAN CURLS

3 x 25

E1

Band Rotations

3 x 10

E2

Standing Teapot

3 x 20

E3

WEIGHTED SIT UP

3 x 10

Monday
Week 1 Day 2

Prep

A

Upper Body : prep

Upper body Prep: - Lax ball chest/ forearms/ upper back/ triceps - Banded shoulder stretch/ lat stretch

B

Weighted Strict Pullup

5 x 5

C1

DB Bench Press

4 x 10

C2

Bent Over Row

4 x 8

D

Alternating KB Press

3 x 6

E1

DB Fly

3 x 12

E2

Skull Crushers

3 x 15

Tuesday
Week 1 Day 3

A

Agile 8

1 x 5:00

B1

Sandbag Carry

1 x 100

B2

Sled Push

1 x 30

B3

Defranco DB Complex #1

1 x 10

B4

Rowing

1 x 1000

B5

Band Rotations

1 x 20

Wednesday
Week 1 Day 4

Conditioning

A

Lower Body Warm up #2

2 rounds: x:30 sec Goblet squat hold + Stretch x8/side Wall Supported Single leg RDL x :30 sec Wall Deadbug x 8/side DB/KB lateral lunge

B

Front Squat

10, 10, MAX

C

Barbell RDL

4 x 6

D

Back Extension

3 x 20

E

Band hamstring Curls

1 x 100

Thursday
Week 1 Day 5

Prep

A

Upper Body : prep

Upper body Prep: - Lax ball chest/ forearms/ upper back/ triceps - Banded shoulder stretch/ lat stretch

B1

Incline Bench Press

5 x 5

B2

Incline DB Row

5 x 8

C

Hand over Hand Sled Pull

3 x 50

D1

DB Iron Cross

3 x 10

D2

DB Rollback Extensions

3 x 12

E1

Bicep Combo-DB & Towel Curl

3 x 12

E2

Dead Hang

3 x 1 @ 0:30

E3

DB end to end's

3 x 0:30

Coach
coach-avatar Ian Marquis

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Hercules
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