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Marmon Muscle

Field Sports, Tactical / Military, Strength & Conditioning, Multi-sport
Coach
David Marmon MS, CSCS, SCCC

THIS IS OUR "FLAGSHIP" PERFORMANCE-BASED TRAINING PROGRAM FOR FIELD ATHLETES, COURT ATHLETES, OR TACTICAL ATHLETES. BALANCED PROGRAMMING WITH NO TRAINING BIAS.

MTRF: LINEAR/LATERAL SPEED, PLYOMETRICS, STRENGTH TRAINING, AND ANAEROBIC CONDITIONING W: AEROBIC CONDITIONING

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IMPROVE:
Flexibility - Mobility - Speed - Agility - Power - Maximal Strength - Work Capacity - Muscular Hypertrophy - Energy System Development - Resiliency
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
barbell // dumbbells // kettlebells // medicine ball // squat rack // bench // sled // plates // bands // crossover symmetry bands // slingshot band // ski erg // assault air runner // rower // echo bike // glute ham developer // ab mat // ab wheel
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
"HYBRID" Week 1 Day 1

A

Movement Prep

B

ACS Plus #1

C1

Sit-up

1 x 100

C2

GHD Hip Extension

1 x 30

C3

Band March Series

1 x 20

C4

Stars with Crossover Symmetry Bands

1 x 10

D

60 yard shuttle run

10 x 1

E

Box Jump

1 x 20

F

Hang Power Clean

1 x 20

G

Back Squat

1 x 20

H

Bench Press

1 x 20

I

Lat Pulldown

1 x 20

Circuit

J

Tabata Intervals (:20work/:10rest x 8) on the Assault Bike

Recovery

K

Cool down Stretch Circuit

Complete all stretches @ 30 sec per hold x 2 reps Hamstring Rope stretch Lateral hip rope/IT band stretch Quad rope stretch Thoracic extension on foam roller Prayer stretch Triceps stretch Wall chest stretch

Monday
"HYBRID" Week 1 Day 2

A

Movement Prep

B

ACS Plus #2

C1

Ab Wheel

3 x 15

C2

Reverse Hyperextension

3 x 15

C3

Band March Series

3 x 15

D1

Sled Push

3 x 40

D2

Single Leg Jumprope

3 x 50

E

DB Reverse Lunge

1 x 20

F

DB Lateral Lunge

1 x 20

G

1-arm DB Shoulder Press

1 x 20

H

1-Arm DB Row

1 x 20

I1

Dip

3 x MAX

I2

Chin-Up

3 x MAX

J

DB Farmer's Walk

1 x MAX @ 70 lb

Recovery

K

Cool down Stretch Circuit

Complete all stretches @ 30 sec per hold x 2 reps Hamstring Rope stretch Lateral hip rope/IT band stretch Quad rope stretch Thoracic extension on foam roller Prayer stretch Triceps stretch Wall chest stretch

Tuesday
"HYBRID" Week 1 Day 3

A

Movement Prep

B

Deadbug Series

5 x 1

C1

Physioball Leg Curl

3 x 10

C2

Band March Series

3 x 20

C3

Stars with Crossover Symmetry Bands

3 x 10

Circuit

D

4RFT: 25 cal run 25 cal bike 25 cal row 25 cal ski

Recovery

E

Cool down Stretch Circuit

Complete all stretches @ 30 sec per hold x 2 reps Hamstring Rope stretch Lateral hip rope/IT band stretch Quad rope stretch Thoracic extension on foam roller Prayer stretch Triceps stretch Wall chest stretch

Wednesday
"HYBRID" Week 1 Day 4

A

Movement Prep

B

ACS Plus (MB)

C1

MB Rotational Wall Throws + Slams

3 x 10

C2

GHD Hip Extension

3 x 10

C3

Band March Series

3 x 10

D1

Falling Starts

3 x 5 @ 10

D2

Standing Broad Jump

3 x 10

E

Hex Bar Deadlift

1 x 20

F

DB Neutral Grip Bench Press

1 x 20

G

Seated Cable Row

1 x 20

H1

Push-Up

3 x MAX

H2

Pull-Up

3 x MAX

I

DB Farmer's Walk

1 x MAX @ 70 lb

Recovery

J

Cool down Stretch Circuit

Complete all stretches @ 30 sec per hold x 2 reps Hamstring Rope stretch Lateral hip rope/IT band stretch Quad rope stretch Thoracic extension on foam roller Prayer stretch Triceps stretch Wall chest stretch

Thursday
"HYBRID" Week 1 Day 5

A

Movement Prep

B

ACS Plus #3

C1

Toes to Bar

3 x 15

C2

Reverse Hyperextension

3 x 15

C3

Stars with Crossover Symmetry Bands

3 x 10

D

Front Squat

1 x 20

E1

Band March Series

3 x 20

E2

Dot Drill (BFS)

3 x 6

E3

Cone Reaction Drill

3 x 10

F

DB Step-ups

1 x 20

G

Push Press

1 x 20

H

Bent Over Row

1 x 20

I

Rowing

500, 400, 300, 200, 100

Recovery

J

Cool down Stretch Circuit

Complete all stretches @ 30 sec per hold x 2 reps Hamstring Rope stretch Lateral hip rope/IT band stretch Quad rope stretch Thoracic extension on foam roller Prayer stretch Triceps stretch Wall chest stretch

Coach
coach-avatar David Marmon MS, CSCS, SCCC

I have over 20 years of experience in the field of Strength & Conditioning, training a variety of Football athletes at the Professional, Collegiate, and Prep level. During that time, I have served as a Head Strength & Conditioning Coach for an FCS program, owned and operated my own private sports performance facility, and currently train and support members of the US Special Operations Forces.

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