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Heroic Base Program

Heroic Industries

General Fitness, Strength & Conditioning
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.

JOIN THE HEROIC NATION: COACHING GROUP HERE

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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.
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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!
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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.
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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
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Access to your coaches
Constant Contact with coaches via exclusive Heroic Nation FB group! JOIN HERE: https://www.facebook.com/groups/heroicindustries
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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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A community of other Heroes all on their own journey but pushing each other as well!
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-10-24

Conditioning

A

Basic Warm Up

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

Prep

B

Basic KB Warm Up

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

C

Box Squat

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

D1

Good Morning + Box Squat

5 x 8

D2

Front Foot Elevated Split Squat

5 x 8

D3

Cossack Squat

5 x 8

E

Walking Lunge

1 x 400

Monday
2022-10-25

Circuit

A

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

B

Strict Press

10 x 3

C1

Dick's PRess

5 x 10

C2

Alternating DB Bench Press

5 x 12

C3

Alternating Kettlebell Press

5 x 8

D

DB Chest Fly

3 x 15

Tuesday
2022-10-26

Prep

A

Plank Series Warm Up

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

B1

Wide Grip Pull Ups

5 x MAX

B2

Assisted pull up with band and upper back activation

5 x MAX

C

Chest-Supported DB Row

5 x 20

D

DB Plank Row

5 x 10

E

Dante's Row

3 x MAX

Wednesday
2022-10-27

Prep

A

KOT Zero Warm Up

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

Circuit

B

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

C

Box Squat

10 x 2

D1

Barbell Hip Thrust

5 x 12

D2

KB double leg RDL

5 x 10

D3

Double KB Thruster

5 x 8

E

Walking Lunges

1 x 200

Thursday
2022-10-28

Prep

A

Plank Series Warm Up

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

Circuit

B

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

C

Push Press

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

D1

Kettlebell Z Press

5 x 8

D2

DB Overhead Tricep Extension

5 x 10

E1

Spider Curls

5 x 12

E2

Kettlebell Skull Crushers

5 x 10

Coach
coach-avatar 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.

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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!

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar John

Down 12lbs in less than 4 weeks

Verified Athlete

"Super effective program!"

verified-athlete-avatar Martin and Sally

Transformed entire lifestyle

Verified Athlete

"Heroic Industries helps me stay accountable and motivated as well as getting amazing results!"

verified-athlete-avatar Mike

Reduced body fat by 5% in under 2 months

Verified Athlete

"Workouts were easy to follow and worked great!"

verified-athlete-avatar Krystal

lost 8lbs and gained 15% on main lifts.

Verified Athlete

"I've never been able to follow a consistent nutrition/training plan before this one! Great coaching and great programming."

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Heroic Base Program
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Heroic Base Program
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Heroic Base Program
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Heroic Base Program