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JACKED Rabbits

Littauer Strength Training

Strength & Conditioning, Marathon, Endurance, Powerlifting, Bodybuilding

Coach

Nathanael Littauer

JACKED Rabbits is a strength and endurance program designed to build your strength, physique, and performance in the gym and on the race course! Designed for the novice or experienced lifter with little or some experience running, this program takes a vast knowledge of strength training and conditioning and combines it into a program that prevents injuries, builds strength, and helps build your physique, all in under 60 minutes per day.

$25 / mo

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Maximize Your Strength

With targeted strength sessions that focus on utilizing performance based training principles and training methods utilized in building competitive Powerlifters, you'll increase your strength in a way you didn't realize was possible!

Drop The Bodyfat

With running and endurance training that is dosed based on the strength training sessions, you'll shed the excessive bodyfat while gaining strength and speed. Swimsuit season just got promoted to all year round with this all encompassing program!

Competitive Community

It's not secret that the world's highest performers are found in training groups. Training partners who push you are crucial to success. With regularly scheduled leaderboards throughout sessions, you're set up with a competitive community that is designed to push you to dig deeper!

Adaptable Programming

We use real data and input from you to help shape the program from week to week. By combining session readiness scores, session comments, and Key Performance Indicators of your training, the program gets a weekly update that allows it to be based on what you, the athlete, needs!

Coaches Who Get It

Our coaches don't just talk the talk, they walk the walk. Coaches are here to guide you on the process, give feedback, and help collaborate with you on making the program meet your needs!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow, all housed in the app on TrainHeroic

Programming 6 days per week

With 3-4 Strength Training days and 2-3 running days per week, you'll have all the training you need to succeed!

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 vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a spreadsheet is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Weight Plates // Dumbbells // Bench // Medicine Balls // Squat Rack

Recommended

Treadmill // Bumper Plates // Adjustable Bench // Glute Ham Developer (GHD)

Sample Week

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

Sunday

Week 1 Day 1

Super Lunge Series #1

2 x 8

Cat-Cows

2 x 8

Knee-To-Wall Ankle Mobility

2 x 12

Forward Line Hops

3 x 15

Pushup Drop

3 x 5

DB Rear Foot Elevated Split Squat

4 x 5

Bench Press

3, 5, 5

B-Stance DB RDL

3 x 8

1-Arm DB Row

3 x 12

Dead Bugs

3 x 20

Optional Cardio

1 x 15:00

Monday

Week 1 Day 2

Prep

Skipping Series 1

This is a series used to get some blood flowing and some low level plyometrics in. There are no videos because I want you to go through this based on what you imagine it to be. Complete 2 sets of 10 yards of the following: 1) Skip 2) Skip Backwards 3) Skip Sideways 3) Skip High ( "Power Skip) 4) Skip Low (Like the ceiling is really low) NOTE: distance can be an estimate. It does not need to be exact

Straight Leg Shuffle

3 x 10

Run

1 x 25:00

Tuesday

Week 1 Day 3

90/90 Hip Box

2 x 8

Foam Roller Thoracic Extension

2 x 8

Divers

2 x 8

Box Jump

3 x 5

Arms Only Medball Slams

3 x 10

Half Kneeling Landmine Press

4 x 5

Romanian Deadlift

3 x 5

Low Trap Raise

3 x 8

Goblet Squat

3 x 15

Abduction Plank

3 x 8

Wednesday

Week 1 Day 4

Prep

Skipping Series 1

Quick Step

2 x 10

Butt Kicks

3 x 10

Run

6:00, 10:00, 6:00 @ 5, 7, 5

Thursday

Week 1 Day 5

Thoracic Rotations (on wall)

2 x 8

Single Leg Glute Bridge

2 x 12

Bear To Pike

2 x 12

Lateral Bound w/ Stick

3 x 8

Lateral MB Switches

3 x 8

DB Snatch

5 x 5

Chin-Up

3 x MAX

Walking Lunges

3 x 12

Incline DB Bench Press

3 x 12

Incline DB Bicep Curls

3 x 12

DB Overhead Tricep Extension

3 x 12

Friday

Week 1 Day 6

Run

1 x 40:00

Coach

More from Littauer Strength Training

Nathanael Littauer

Coach "Litt" is the head coach and the mind behind the programming. With a decade of coaching strength and conditioning for Weightlifters, Powerlifters, and dozens of college athletes, he brings expert level knowledge and experience to the table. An avid athlete himself, you can find him on the road, trail, or the platform training and competing regularly.

Take Your Human Performance Up A Notch

No more strong fat guys, and no more skinny runners. JACKED Rabbits takes the best of both worlds to build muscle, gain strength, and crush the competition.

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FAQs

Does the program utilize Olympic Lifts?

No. While we may use some Olympic Lifts in our marketing, JACKED Rabbits utilized the Squat, Bench, and Deadlift variations over Olympic Lifts due to a smaller skill demand. We do provide individualized training for those wishing to combine the Olympic Lifts and endurance training.

What if I can't handle the running mileage?

We program all of our running to be time and adaptation based. This way we can more easily account for individual skill level and experience. As long as you hit the time marks and execution, your mileage will stay manageable.

How far ahead can I see the program?

The program is visible on or prior to the Friday before it is scheduled. This allows you to look ahead at the week, ask questions, and get answers from the coaches regarding the program.

How long are training sessions?

All training sessions are designed to take 60 minutes or less. The initial few sessions may take extra time as you learn the exercise terminology and watch any demo videos, but as you are in the program the terminology will become more familiar and the workouts will be completed faster.

How available are the coaches?

Coaches are available on the chat during the business hours of 8am-5pm, Monday-Friday (EST). Some response times may vary slightly as the coaching staff also coaches in-person with our athletes. Weekend availability is occasional depending on the coach.

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When you join a team you’re getting more than programming, you’re joining an online community.

JACKED Rabbits