New

Howling Commandos Elite S&C

Zaplicki Athletics

Strength & Conditioning, Strongman, General Fitness, Functional Training

Coach

Justin Czaplicki

Unleash your inner hero by joining the Howling Commandos Elite Strength and Conditioning Team!!! This dynamic program is designed to forge an all-around bad ass athlete. Blending strength, power, speed, endurance, and durability into one comprehensive program. Do you feel like your just spinning your wheels in the gym and getting nowhere fast? Do you want to be strong, fast, durable, and never gas out? Do you want to look jacked AND perform like an athlete? If any of these describe you then get on the team today!!

$35 / mo

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Commando Strength

Build elite level strength with a combination of traditional barbell lifts and old school odd object strongman work. Strength is the base of the pyramid that everything else sits on top of. We will build this base as wide as possible so we can build that pyramid as tall as you want, without worrying about it crumbling beneath you.

Rapid Response Speed

Put rubber to the road and run away from the competition. Put all that new found strength to use and transfer it into pure speed! We will translate that strength base into the ground with explosive force to drive you faster than you thought possible. Sprints, jumps, throws, bands and chains. We will use all of these and more to make you strong AND fast!

Unbreakable Durability

You can't train hard and make progress if you're hurt. Plain and simple. We will forge you into a durable robust human animal. The variety of movements in this protocol not only keeps things fresh, but also makes sure that you are 360 degrees strong. We will work all planes of motion to build your joints, tendons, and ligaments from all directions to make you much less susceptible to injury.

Unfading Endurance

You will not only get strong, but also be able to go for a long time. The protocol is setup to build both strength and endurance simultaneously. No more gassing out at the end of a workout or competition. Power through to the end, and make people wonder if you're actually human or some other kind of animal.

Robust Recovery

In order to get the most out of your training you need to be able to recover from one session to the next. This protocol is set-up on a 12 Day rotating schedule instead of a traditional 7 day week. This provides better recovery from session to session as well as over the longer duration of the training block. You'll be training more, getting more gains, AND feeling better than ever!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 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. I will be there with you each step of the way.

Committed Teammates

Compete within the team. Ask questions. Make suggestions. Interact. I will help customize things to make this protocol work best for you

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, all in the app.

Equipment

Required

Squat Rack/Cage // Barbell // Dumbells // Sandbags

Recommended

Stones // Farmers Handles // Log // Yoke

Sample Week

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

Sunday

Week 1 Day 1

Walk

@ 30:00

Sunday

Week 1 Day 1

Ab Wheel

2 x 10

Stability Ball Hamstring Curl

2 x 10

Lateral Hop

2 x 8

Deadlift

3 x 2 @ 85 %

Barbell Rows

3 x 10

Single Leg RDL

3 x 10

Sled Drags

1 x 10:00

Monday

Week 1 Day 2

Walk

@ 30:00

Monday

Week 1 Day 2

Landmine Bar Twist

2 x 12

Hand Release Push-Up

2 x 12

Strict Press

3 x 8 @ 65 %

Seated DB Press

3 x 12

Lat Pulldown

3 x 12

DB Lateral Raise

3 x 10

Rolling Tricep extensions

3 x 10

Barbell Curls

3 x 10

Neck extensions

3 x 10

Tuesday

Week 1 Day 3

Walk

@ 30:00

Tuesday

Combat 4

Sit-up

2 x 12

Box Jump

3 x 4

Offset Carry

4 x 100

Single Leg RDL

4 x 8

Lateral Lunge

4 x 10

Atlas Stones

4 x 5

Burpee

1 x 50

Wednesday

Week 1 Day 4

Walk

@ 30:00

Wednesday

Week 1 Day 4

Run

@ 45:00

Thursday

Week 1 Day 5

Walk

@ 30:00

Thursday

Week 1 Day 5

Sit-up

2 x 12

Cossack Squat

2 x 8

Split Jump

2 x 8

Back Squat

3 x 8 @ 65 %

Zercher Squat

3 x 6

Bulgarian Split Squat

3 x 12

Sled Drags

1 x 10:00

Friday

Week 1 Day 6

Walk

@ 30:00

Friday

Week 1 Day 6

Half Kneel Chop

2 x 12

Push-Up

2 x 12

Band Pull-Apart

2 x 12

Bench Press

3 x 2 @ 85 %

Dip

3 x 12

Seated Row

3 x 12

Skull Crushers

3 x 10

Rear Delt Flyes

3 x 10

Neck Curl

3 x 10

Saturday

Week 1 Day 7

Walk

@ 30:00

Saturday

Combat 6

DB Side Bend

3 x 12

Tuck Jump

3 x 5

Walking Lunges

4 x 100

Inverted Row

4 x 10

DB RDL

4 x 12

DB Overhead Carry

4 x 100

Coach

Customer Reviews

Overall Rating

Howling Commandos Elite S&C

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Howling Commandos Elite S&C

Zaplicki Athletics

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