Resurgence: Full Body Strength & Conditioning: Training by Mark Whitman in TrainHeroic

THE WHITMAN STANDARD - STRENGTH & CONDITIONING COACHING

Strength & Conditioning

Coach

Mark Whitman

RESURGENCE is your ultimate solution to combat the challenges that come with aging so that you achieve the results you desire and are able to maintain them. We understand that reaching the age of 40 doesn't mean settling for a less healthy version of yourself. That's why RESURGENCE is designed to help you reclaim your vitality and power.

RESURGENCE is made up of 3 Full-Body Strength Sessions & 2 Aerobic Conditioning Sessions per week.

Whether you’re a beginner or have 1-5 years experience with strength training, RESURGENCE focuses on building strength, enhancing endurance, and improving overall fitness through a balanced mix of strength training and functional movements combined with the appropriate dose of aerobic conditioning to elicit maximal results.

Each session is carefully structured to challenge your body while promoting muscle recovery, preventing injury, and ensuring you feel stronger, more energized, and revitalized after every workout.

It's adaptable meaning that you can decide how many sessions and which days you perform your sessions every week.

Full-body sessions are incredibly efficient and will allow you the freedom to train as little or as frequently as you want.

This program designed to be done in a HOME OR COMMERCIAL GYM.

RESURGENCE offers everything you need to experience a newfound strength, a vibrant vitality, and uncover the secrets to feeling better than you ever have before, in your 40s and beyond.

Join RESURGENCE and start your journey to renewed strength and well-being today.

Features
5 sessions per week
Must use App app to view and log training
Team Training

$26 / mo

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Full Body Sessions

Resurgence utilizes full-body strength sessions and aerobic conditioning to give you efficient, balanced approach that promotes overall muscle development. Some of the benefits include better mobility, reducing imbalances, enhances functional strength, improve body composition within a flexible schedule.

Aerobic Conditioning

How and when conditioning is prescribed matters with it comes to enhance overall fitness. Not only for cardiovascular health and endurance but to help the body recover faster between sets and workouts. The right dose and combination leads to more well-rounded fitness and better long-term results.

Real Lasting Results

RESURGENCE was designed to address unique challenges we face as we age so that you achieve the results you desire and are able to maintain them.

Feel Like in Your 20S Again

RESURGENCE offers everything you need to experience a newfound strength, a vibrant vitality, and uncover the secrets to feeling better than you ever have before, in your 40s and beyond.

Flexible Training Schedule

By utilizing a full body training, even if you miss a workout, you’ll still be hitting all the major muscle groups 1-2 more times that week. It allows you to continue to progress when life gets busy.

Features

Access To Your Coach

I am here each step of the way, answering your questions and providing guidance as you work through your program.

Programming 5 days per week

3 full body strength days, and 2 conditioning days.

Demo Videos

Demos for every exercise in the program are provided to ensure your success at performing each movement.

The Right Dose to Elicit Maximal Results

We can no longer train like we did in our 20s. Resurgence is crafted to combat the challenges that come with aging.

Equipment

Recommended

Required: Barbell // Dumbbells + Kettlebells // One piece of cardio equipment (i.e. treadmill // rower) // Squat Rack //// Recommended: Access to Commercial Gym // Trap Bar // TRX Straps (or Rings) // Cable Machine

Sample Week

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

Sunday

Total Body - Lower Emphasis

Trap Bar Deadlift (TWS)

10, 7, 5, 5, 5

DB Step Ups

3 x 12

Machine Lat Pulldown

3 x 12

Seated Hamstring Curls

3 x 12

Incline DB Bench Press - Neutral Grip

3 x 12

Reverse Crunch (Floor)

3 x 15

Monday

Conditioning

Circuit

40 minute AMRAP (as many rounds as possible) 250m Row 20 alternating reverse lunges (body weight or light DB's) 20 alternating DB snatches 250m row 20 deadball slams 20 plank shoulder taps

Tuesday

Total Body - Upper Emphasis

Barbell Bench Press (TWS)

10, 7, 5, 5, 5

Wall Supported Single Leg RDL

3 x 10

Chest Supported DB Row (TWS)

3 x 10

Machine Chest Press

3 x 10

Machine Leg Extensions

3 x 10

Cable Pallof Press

3 x 10

Wednesday

Conditioning

Circuit

40 minutes total. With a running clock, start the session with a walk on the treadmill on a 2-5% incline at a brisk pace. On every 8 min mark, perform 20 reps of each. If you're intermediate to advanced, do 30 reps of each. Banded face pulls Banded bicep curls Banded overhead triceps Let the clock run while you're doing those. Get back on the treadmill and repeat until the 16, 24, 32, 40 minute mark. When the clock hits 40, finish the session with the band work.

Thursday

Total Body

Lateral Goblet Squat

4 x 10

DB Push Press (TWS)

4 x 10

Glute/Hip Raise Machine

4 x 10

Machine Seated Row

4 x 10

Zottman Curls (TWS)

4 x 10