Mid-Atlantic Strength

Strength & Conditioning

Coach

Joshua Waltz

The Mid-Atlantic Strength program is designed to enhance athletic performance utilizing the basic principles of strength and conditioning.

It was designed for athletes who want to hit the weights but also want the freedom and flexibility to train for their specific goals. Strength and conditioning should be developed in the gym and tested regularly on the outside through sport or hobbies.

The Program involves 5 days of strength, conditioning, and accessories. Each session is around 60 - 75 minutes in length. This allows for adaptation on the body with ample amounts of rest and the freedom to train your specific sport needs without feeling overwhelmed.

$30 / mo

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Beauty in the Breakdown

Each day consists of daily warm-ups to prime the body for the daily tasks. Compound and Olympic style accessories to apply stress to drive strength adaptations. Body building accessories to target weak points in our game and build mass. Conditioning to develop an engine and look solid naked. Wrapping it up with cash outs designed to finish the job and start the recovery process.

Develop an Engine

Although maximizing our overall size and strength is the goal of the programming, a side benefit is the well blended conditioning that you will receive while training with the Mid-Atlantic Strength crew. Utilizing supersets, AMRAPs, and EMOMs to get the pump thumping!

Squat, Press, Pull

5 days a week programming; Squat heavy, Press both horizontal and vertical, and develop a strong and powerful posterior chain! Keep the body primed with active recovery and skill work days provided in the new 5 days a week format.

Features

Have access to Josh as your coach

I will hold you accountable and provide the feedback you need to grow

Programming 5 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 training and make execution easy

Detailed, expert instruction

Coaching verbal and visual cues that will help improve posture and position and ultimately drive strength gains.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer through an app.

Equipment

Required

Barbell // Dumbbells // Kettlebells // Med Ball // Bands // Squat Rack/ Pull-Up Bar // Box

Recommended

Rower // Air Bike // Ski Erg // Gymnastic Rings // Sled

Sample Week

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

Sunday

C1 D1

Banded Thoracic Rotation

3 x 10

DB Goblet Squat

3 x 10

Scapular Depression

3 x 10

Shoulder Press

3 x 12

Back Squat

1 x 20

Barbell Pullover

1 x 20

Barbell Bench Press

3 x 12

Barbell Bent Over Row

3 x 15

Romanian Deadlift

1 x 15

Barbell Shrugs

1 x 15

Barbell Pullover

1 x 20

Run / Row / Bike / Ruck

Monday

C1 D2

Side Pillar Hold

3 x 0:30

Med Ball to Toes

3 x 20

Scapular Retraction + Ring Row

3 x 10

Row Erg

1 x MAX

Pillar Hold

5 x 1:00

Hack Twists

3 x 0:30

Tuesday

C1 D3

Contralateral Dead Bugs

3 x 10

cossack squat

3 x 10

Hug Knee + Lunge and Twist

3 x 25

Back Squat

1 x 20

Barbell Pullover

1 x 20

Chin-Ups

3 x MAX

Bar Dips

3 x MAX

V-Ups

3 x MAX

Prone Incline DB Bicep Curls

3 x 10

Tricep Kick Back

3 x 10

Plate Curls

3 x MAX @ 0:30

Run / Row / Bike / Ruck

Wednesday

C1 D4

Banded Thoracic Rotation

3 x 10

Superman

3 x 10

Hollow Hold

3 x 0:30

Row Erg

Get-Up Sit-Up

3 x 8

Spiderman Complex w/ Vertical Tilt

3 x 4

Dead Hang

@ 1:00

Thursday

C1 D5

Dead Bug

3 x 0:30

Ballistic Alternating Single Leg Hip Bridge

3 x 0:30

Spiderman Complex w/ Vertical Tilt

3 x 6

Power Clean

5 x 3

Back Squat

1 x 20

Barbell Pullover

1 x 20

Shoulder Press

3 x 12

Chin-Ups

2 x MAX

Bar Dips

2 x 10

Deadlift

1 x 15

Run / Row / Bike / Ruck

1 x 20:00

Coach

More from Mid-Atlantic Strength

Joshua Waltz

Coach and operations manager at Takeover Athletics CF LV2, NASM CPT, CES, PES, and Certified Power Athlete Coach. Swim and water polo coach with the city of Virginia Beach rec leagues. Father of 2 busy kids who swim and wrestle

Time to Grip it! and Rip it!

Start your strength journey today, enhance your performance, be consistent, and see results!

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FAQs

Is this program for me?

If you are looking for a flexible strength program that increases overall strength and performance while allowing time in your week to train for your sport or activities outside of the gym, then this is for you.

What is the estimated time domain of each session

60 - 75 minutes including rest between sets.

The Proof

Jeanette Rumford

CF Level 1 Coach/ Mother of 2

Verified Athlete

"I've been fortunate to work with Josh for the last 6 months. I've learned that I am stronger than I thought. Josh's program and coaching has elevated my performance by moving weights around that I would have never done on my own. I would highly recommend Josh no matter where your fitness level."

Michael "Platypus" Matthews

Competitive Strongman, YT Baseball Coach

Verified Athlete

"This program dials in key aspects of various training regimens, a blend of disciplines including strongman, powerlifting, conditioning, body building accessories, and recovery. All of which add up to a result oriented platform and one of the most effective programs I've followed in over 15 years"

Cathy Bowler

Masters Athlete

Verified Athlete

"Being an older athlete, Josh ensures my training and technique are correct to avoid injuries. He is a professional coach and programmer who varies exercises to meet my needs. I am amazed that I'm still hitting personal bests at my age! his workouts are fun and I always look forward to his sessions."

Brady Osborne

Competitive Strongman, Military Veteran

Verified Athlete

"After almost 14 years of CrossFit, my performance had plateaued, and injuries resurfaced. Since 2021, Coach Waltz has got me stronger then I have ever been! My overall performance in the weight room and injury resistance has improved. I am currently feeling and looking the best I have in years."

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Mid-Atlantic Strength

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Mid-Atlantic Strength

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Mid-Atlantic Strength