Kovács Martin

Coach
Martin Kovacs

Features
5 sessions per week
Must use App app to view and log training
Team Training
$30 / mo
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Structured Weekly Programming
Periodized lower body, upper body, and total body sessions designed for progressive strength development.
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Built-In Power Development
Jump training and explosive movements integrated alongside compound lifts to improve real athletic output
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Progressive Overload System
Each phase builds logically on the previous one — no random workouts, no wasted volume
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Balanced & Durable Physique
Posterior chain, trunk stability, and unilateral work to reduce weak links and improve long-term resilience.
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 3 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 lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower Body

A1

Box Jump

3 x 5

A2

Zercher Squat

3 x 6

B1

Hip Thrust

3 x 15

B2

Split Squat

3 x 15

C1

Single Leg Extension

1 x 20

C2

Iso Hamstring Bridge

1 x 1:00

D

Standing BB Calf Raise

1 x 20

Tuesday
Upper Body

A

Bench Press

5, 5, 5, _

B

Chin up

3 x 6

C1

Alternating Dumbbell Incline Bench Press Top Down

3 x 10

C2

Alternating Incline Dumbbell Row

3 x 10

D1

Deep Push Up Iso Hold

2 x 0:30

D2

Cable Facepull

1 x 15

Wednesday
Arms + Trunk

A

Close Grip Bench Press

3 x 12

B

Barbell Bicep Curl

2 x 15

C

Tricep Pushdown

2 x 15

D

Alternating DB Hammer Curl

3 x 15

E1

Hanging Leg Raise

2 x 6

E2

Copenhagen Plank

2 x 0:30

Thursday
Aerobic Capacity (Long Slow duration Conditioning)

A

Assault Bike

1 x 25:00

Friday
Total Body

A1

Trap Bar Deadlift

3 x 6

A2

Broad Jump

3 x 3

B1

Overhead Press

3 x 15

B2

1-Arm DB Row

3 x 15

C

Floating Heel Split ISO Hold (Narrow)

1 x 1:00

Coach
More from Kovács Martin
coach-avatar Martin Kovacs

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Structured Strength Wins.

Progressive overload. Logical phases. Real strength development. KM_streength SQUAD delivers a performance-based training system for lifters who want measurable results — not random workouts.

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FAQs
How many days per week is this program?
The program is structured for 3–5 training days per week, depending on the phase. You can follow the full structure or adjust volume based on your schedule.
Is this program for beginners?
This is best suited for intermediate lifters and former athletes with basic lifting experience (squat, press, hinge). If you already understand proper lifting technique, you’ll benefit most.
Do I need access to a full gym?
Yes. A barbell, plates, rack, bench, and dumbbells are required. Some explosive work may use a trap bar, bands, or a jump platform.
Is this a bodybuilding program?
No. While you will build muscle, the focus is on strength, power, and athletic development — not just aesthetics.
Will this improve my explosiveness?
Yes. Power and jump variations are integrated into the weekly structure to improve force production and athletic output.
Is there progression or does it repeat weekly?
The program follows structured phases with progressive overload. Each block builds on the previous one.
What makes this different from other gym programs?
This is systemized strength training built from a performance perspective — not random volume or generic splits.
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