Heroic Base Program

Heroic Industries: Live Heroic

General Fitness, Strength & Conditioning, Tactical

Coach

Anthony Shefferly

Heroic Base Programming: Building Heroes

6 Day Training Cycle Consists of:

- Warm Up
- Main Lift
- Accessory/Hypertrophy Circuit
- Conditioning

Developed from my time training First Responders as well as the various populations at my Affiliate, Heroic Fitness/CrossFit Tactical Strength.
This program has proven to be effective at gaining lean muscle as well as improving body composition time and time again.

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Effective

You don't have time to waste and your training program needs to be effective and create results fast. Heroic Industries has worked with thousands of athletes and developed a full proof program for building results quickly.

Create Durability

Your training plan needs to push you to your limits but where other programs fall short is they don't have durability in mind. Your program needs to be hard but also needs to create results without taking you to your breaking point. Injuries don't just slow your training it stops you in your tracks. Heroic Industries focuses on building in the short term but also the long haul!

Build Functional, Lean Muscle Fast

A focus on building lean muscle will help everything from your general physical prepardness to your 1 rep max strength as well as fill out your physique. We focus on this through using a wide range of motion on movements along with selecting the movements that will be most effective to build your usable/functional lean muscle faster than you thought possible.

Burn Fat without Excessive Cardio

Shockingly enough we have found that pushing too hard will not drive results but actually produce negative impact and also produce injuries. Being consistent with Heroic Industries aerobic conditioning will generate a lean, strong physique but also actually help recovery rather than destroy your body.

Features

Access to your coaches

Constant Contact with coaches via exclusive Heroic Nation FB group! JOIN HERE: https://www.facebook.com/groups/heroicindustries

Programming 6 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 community of other Heroes all on their own journey but pushing each other as well!

Delivered through TrainHeroic

a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through app

Equipment

Required

Barbell + Bench + Squat Rack // Enough weight enough to lift heavy (For you) // 1 Moderate set of KB or DB's

Recommended

1 Light set of KB's or DB's // 1 Heavy Set of KB's or DB's // Bike/Rower/Ski Erg/Treadmill

Sample Week

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

Sunday

2022-10-24

Conditioning

Basic Warm Up

4 Rounds: :15 Jumping Jacks :15 Air Squats :15 Mountain Climbers :15 Reverse Lunges

Prep

Basic KB Warm Up

4 Rounds: :30 KB Swing :30 KB Clean :30 KB Squat :30 KB Push Press *Complete with double kettlebells

Box Squat

12, 10, 8, 4, 2, 2, 2

Good Morning + Box Squat

5 x 8

Front Foot Elevated Split Squat

5 x 8

Cossack Squat

5 x 8

Walking Lunge

1 x 400

Monday

2022-10-25

Circuit

4 Rounds: Row 350/Run 200 10 See Saw KB Press 10 See Saw KB Rows

Strict Press

10 x 3

Dick's PRess

5 x 10

Alternating DB Bench Press

5 x 12

Alternating Kettlebell Press

5 x 8

DB Chest Fly

3 x 15

Tuesday

2022-10-26

Prep

Plank Series Warm Up

4 sets: :15 Front Plank Hold :15 Superman Hold :15 Right Side Plank Hold :15 Left Side Plank Hold

Wide Grip Pull Ups

5 x MAX

Assisted pull up with band and upper back activation

5 x MAX

Chest-Supported DB Row

5 x 20

DB Plank Row

5 x 10

Dante's Row

3 x MAX

Wednesday

2022-10-27

Prep

KOT Zero Warm Up

3 Sets: 20 Tibalis Raises 20 Full Ext Calf Raises 20 Knees Over Toes Calf Raises

Circuit

3 Rounds: Bike/Row 15 Cals 10 Goblet Squats :30 Forearm Plank

Box Squat

10 x 2

Barbell Hip Thrust

5 x 12

KB double leg RDL

5 x 10

Double KB Thruster

5 x 8

Walking Lunges

1 x 200

Thursday

2022-10-28

Prep

Plank Series Warm Up

4 sets: :15 Front Plank Hold :15 Superman Hold :15 Right Side Plank Hold :15 Left Side Plank Hold

Circuit

EMOM x 10 Minutes Alternating Movements: Minute 1: 5 Reps Double KB Snatch + Double KB Push Press (1+1=1 Reps) 5 Double KB Cleans Minute 2: Bike/Row/Ski for distance

Push Press

10, 8, 6, 4, 2, 2, 2

Kettlebell Z Press

5 x 8

DB Overhead Tricep Extension

5 x 10

Spider Curls

5 x 12

Kettlebell Skull Crushers

5 x 10

Coach

More from Heroic Industries: Live Heroic

Anthony Shefferly

Education/Certifications: MS Psychology CrossFit Level 1/2 USAW Sports Performance Conjugate Tactical Coach Athletics: College Football CrossFit Games Athlete Professional Credentials: Active SWAT/Police Officer 8 years CrossFit Tactical Strength/Heroic Fitness Owner Helped Build Thousands of Men to become true Heroes.

The World Needs Heroes!

Do not let one more day slide by failing to take action on becoming who you know you need to become. Build the Heroic body and life you are longing for and start to Live Heroic!

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