Live Free Frontline

Nick Greyno | Live Free Performance

Coach

Nick Greyno

Train every day. Lift heavy. Condition hard. Build strength, endurance, and resilience through purposeful training that pushes your limits and prepares you for real life.

$99 / mo

Get Live Free Frontline

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Easy to track.

Equipment

Required

Barbell // Dumbbells // Bands/Cables

Sample Week

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

Sunday

Moderate Circuit

Stationary Bike

4 x 3:00

Push-Up

2 x 10

Pull-Up

2 x 10

Stationary Bike

4 x 2:00

Push-Up

2 x 15

Pull-Up

2 x 15

Monday

Aerobic Run

Run

1 x 30:00

DB Reverse Lunge

3 x 10

Calf Raise

3 x 15

Side Plank

3 x 0:20

Alternating DB Hammer Curl

3 x 10

Standing DB Upright Row

3 x 15

Tuesday

Dynamic Effort Day

Barbell Complex

2 x 5

Dynamic Back Squat

5 x 3 @ 65 %

DB Box Jump

3 x 5

Dynamic Bench Press

5 x 5 @ 65 %

Band Front Raise

5 x 15

Hang Clean

3 x 8

DB Incline Press

3 x 10

Pull-Up

3 x 10

Back Extension

3 x 10

Wednesday

Speed Session

Prep

Dynamic Warm Up

Jog down/back 20yds High Knees 20yds Butt kicks 20yds Knee hugs 20yds Quad Pull w/ Reach 20yds Leg Cradle Lateral Lunge 20yds Worlds Greatest Stretch 20yds Scoops 20yds Walking Leg Swings 20yds Build Ups: 2x20yds 70% 2x15yds 80% 2x10yds 90%

Pogos In Place

Lateral Pogo Jumps

Snap Down Vertical Jump

3 x 5

2pt Acceleration

3 x 2 @ 10

Resisted Sprint (chain/prowler)

3 x 2 @ 10

Sprint

3 x 2 @ 20

Thursday

ME Upper

Barbell Complex

2 x 5

Hang Clean

3 x 5

Band Pull-Apart

3 x 15

Bench Press

4, 4, 4, 4, 8 @ 80, 80, 80, 80, 55 %

Band Face Pull

4 x 15

Inverted Row

4 x 10

Alternating DB Incline Bench

4 x 12

Tricep Pushdown

4 x 20

Thursday

Low Impact Cardio/Recovery

Treadmill Work

1 x 20:00

Friday

ME Lower

Barbell Complex

2 x 3

Hang Squat Clean

5 x 2

Back Squat

3, 3, 3, 3, 8 @ 80, 85, _ , _ , 70 %

Banded Ankle Dorsiflexion Mobilization

4 x 10

Barbell Row

4 x 10

DB Step Up

4 x 10

Hamstring Curls

4 x 10

Saturday

Circuit (Moderate)

Treadmill Work

5 x 200

Push-Up

5 x 15

Walking Lunges

5 x 100

Back Extension

1 x 50

Treadmill Work

5 x 200

Push-Up

5 x 15

Walking Lunges

5 x 100

Back Extension

1 x 50

Coach

More from Nick Greyno | Live Free Performance

Nick Greyno

Nick Greyno is a high-performance strength and conditioning coach with experience across NCAA Division I athletics, professional athlete development, tactical athletes, and private training. Over the last decade, he has trained/mentored athletes at nearly every level - from NFL draft picks to Olympians. Nick created Live Free Performance to deliver elite-level programming.

Join Your Virtual Gym

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

Live Free Frontline