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Herd Strength and Conditioning

sheepdogfitness

Tactical / Military, Functional Fitness, General Fitness, Tactical, Law Enforcement
Coach
J

At Sheepdog Fitness our goal is to prepare you for life. This training will continue and grow over time, with each cycle offering you the opportunity to get stronger and faster.

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Be Prepared
Training for life could not be easier to follow. Sheepdog Fitness will help you get stronger and faster!
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Prepare for life!
We believe in training for everything! Why limit yourself?
Features
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Programming 6 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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Delivered through TrainHeroic
No more pens and paper, our program will be with you anywhere you go!
Equipment
Required
Barbell, Dumbbells, Pull Up Bar, Jump Rope, TIME!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
5/23/22 A1-1

Prep

A

Pregame

10min (Run, Airdyne, Row) Steady pace, this is a warm up. 5 Rounds: 5 Strict Pull Ups 10 Push Ups 15 Air Squats

B

Front Squat

Conditioning

C

Baseline

For time 500 meter row, airdyne or run 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Strict Pull-Ups

Conditioning

D

Cool Down

Do 10 Min of stretching or yoga of your choice.

Monday
5/24/22 A1-2

Prep

A

Pregame

10min (Run, Airdyne, Row) Steady pace, this is a warm up. 5 Rounds: 5 Strict Pull Ups 10 Push Ups 15 Air Squats

B

Barbell Bench Press

Conditioning

C

Deck of Cards

Deck of Cards: 1. Grab a full deck of playing cards. 2. Shuffle the cards, and then grab a card from the top of the deck. 3. Perform the exercise assigned to that particular suit along with the number on the card. (J,Q,K=10reps)(A=11reps) 4. Keep going until you’ve gone through the entire deck! Hearts = Pull Ups Diamonds = Sit Ups Clubs = Air Squats Spades = Push Ups Joker 1= 50 4count flutter kicks Joker 2= 50 Mountain Climbers

Conditioning

D

Cool Down

Do 10 Min of stretching or yoga of your choice.

Tuesday
5/25/22 A1-3

Slow Distance Run

A

Run 3 miles at a conversational pace.

Wednesday
5/26/22 A1-4

Prep

A

Pregame

10min (Run, Airdyne, Row) Steady pace, this is a warm up. 5 Rounds: 5 Strict Pull Ups 10 Push Ups 15 Air Squats

B

Deadlift

Conditioning

C

Bear Complex

5 Rounds with 6 reps of each exercise per round. 1 min rest between rounds. Work up to a weight that is doable for all reps but pushes you! 6 Deadlift 6 Hang Clean 6 Front Squat 6 Press

Conditioning

D

Cool Down

Do 10 Min of stretching or yoga of your choice.

Thursday
5/27/22 A1-5

Prep

A

Pregame

10min (Run, Airdyne, Row) Steady pace, this is a warm up. 5 Rounds: 5 Strict Pull Ups 10 Push Ups 15 Air Squats

B

Strict Press

Conditioning

C

Press to Pull!

Choose a weight that is challenging but doable! 7 Rounds for Time of: 7 Dumbbell Strict Press 7 Dead Hang Pull Ups 7 Hanging leg lifts

Conditioning

D

Cool Down

Do 10 Min of stretching or yoga of your choice.

Friday
5/28/22 A1-6

Prep

A

Pregame

10min (Run, Airdyne, Row) Steady pace, this is a warm up. 5 Rounds: 5 Strict Pull Ups 10 Push Ups 15 Air Squats

INDULGE

B

This workout is to be completed with a vest. No more than 35lbs, if no vest or you are not able don't worry this will still challenge you without one! INDULGE: 1 mile run 5 rounds of: 25 Air Squats 5 Pull Ups 20 Push Ups 20 Leg Lifts 1 mile run Now its time to INDULGE!

Saturday
2022-5-29
Coach
coach-avatar J

I lifetime of tactical training and selections to provide you with the same training that I do year after year that keeps me injury free and able to perform!

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Herd Strength and Conditioning
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Herd Strength and Conditioning
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Herd Strength and Conditioning
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Herd Strength and Conditioning