Aqua Strength Performance

Strength & Conditioning, Multi-sport, Functional Fitness, General Fitness
Coach
Jack Brown

When your training is DIALED, it elevates every aspect of your life. I've been obsessed with health & fitness since I was a young athlete. Early on I saw it as a way to stand out amongst the competition and gain an advantage. Now that my athletic career is over, I understand training expands much further than I once thought. I train to feel great, move well, look good, and DOMINATE MY DAYS.

While training athletes of all ages in-person is how I've built my business, and it takes up most of my time, I've created JACKED & ATHLETIC to share high level programming with the adults out there looking to get after it and level up their lives. This is the programming I use for myself and for 1 on 1 adult clients that I've worked with for years, but at a FRACTION of the price. I want to help as many people as possible looking to get stronger, move better, look jacked, and live pain-free. 

You'll have access to weekly programming, 4 training sessions per week, video demonstrations, descriptions, sets, reps, and tracking so you and I can both follow your progress. All of it for ~$1 a day. I take care of the detail, you just show up and work. It's time to DOMINATE.

Features
4 sessions per week
Must use App app to view and log training
Team Training
$35 / mo
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FEEL GREAT & LOOK GREAT
This program is designed to build muscle, develop strength, and improve your overall movement capability. Lifting heavy can be great, but if it's all you do you'll end up feeling stiff and achy. Our primary focus is feeling great & moving pain free, while building a body we are proud of and gaining strength. Better training in the gym will lead to a better life outside the gym, GUARANTEED.
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Results Based Training
Training and working out are two different things. Working out is just showing up and putting in work, but it doesn't require any structure or plan. JACKED & ATHLETIC is thoughtfully programmed in 3-4 week phases, and if followed consistently will deliver top notch RESULTS. Training is about improving, not just guessing.
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Training for LIFE
When your days as a competitive athlete come to an end it can be challenging to find the drive and motivation to continue training and pushing yourself. However, training hard and lifting will ELEVATE every aspect of your life from work, to relationships, to mental health, and your overall quality of life. You aren't doing this for sport, this program helps you dominate LIFE.
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Team & Community
Accountability is crucial when it comes to training. Not only will you have access to a program, but you'll also have 24/7 access to me and a community of individuals who are all getting after on a weekly basis. You'll have all the support you need and you'll be able to ask questions and receive answers right away.
Features
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Programming 4 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 vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a dumb PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Dummbells // Barbell // plates // bench // pull up bar // squat rack // kettlebells // bands // cable machine // stability ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Seated Box Jumps

3 x 5

A2

MB Slam

3 x 5 @ 15 lb

B1

Heels Elevated Back Squat

4 x 6

B2

Chin Up

4 x 6

C1

2DB Bench Press

4 x 12

C2

Hammer Strength Row

4 x 12

D1

Cable Rope Bicep Curl

4 x 12

D2

Cable Rope Tricep Push Down

4 x 15

E1

Straight Leg Sit Ups

3 x 8

E2

2DB Lateral Raise

3 x 10

Monday
Week 1 Day 2

A

Multidirectional Pogos

1 x 1:30

B

Broad Jumps

3 x 4

C

BB RDL

3 x 10

D

Leg Extensions

4 x 12

E

Walking Lunges

3 x 8

F1

45 Degree Back Extension

3 x 12

F2

45 Degree Hyper Side Bends

3 x 8

G

Copenhagen Side Plank

2 x 0:30

Wednesday
Week 1 Day 4

A

Sprint

1 x 8 @ 10

B

Plyo Push Up (hands elevated)

3 x 5

C1

2DB Shoulder Press Seated

4 x 8

C2

Pull-up

4 x 8

D1

2DB Front Raises

3 x 12

D2

3-PT DB Row

3 x 12

E1

Barbell Bicep Curl

4 x 8

E2

Tall Kneeling Tricep Overhead Press

4 x 12

F1

DB Spider Curls

3 x 10

F2

Tricep Cable Push Down

3 x 10

Thursday
Week 1 Day 5

A1

MB Rotational Slam

3 x 5

A2

Box Jumps

3 x 5

B

BB Front Squat

5 x 4

C1

Chin Up

4 x 8

C2

Dips

4 x 8

D1

2DB Rear Foot Elevated Spilt Squats

3 x 8

D2

Chest Supported DB Row

3 x 10

E1

Weighted Side Bend

3 x 8

E2

Deficit Push Up ISO

3 x 0:45

Coach
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