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Mid-Atlantic Strength

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 3 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.

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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.
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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!
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Squat, Press, Pull
3 days a week programming; Squat heavy, Press both horizontal and vertical, and develop a strong and powerful posterior chain! Lifting heavy three times a week provides a more open schedule for sport specific opportunities while also keeping you in competitive shape. Break the chains of guilt on missing training days and let your training compliment your goals.
Features
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Have access to Josh as your coach
I 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 training and make execution easy
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Detailed, expert instruction
Coaching verbal and visual cues that will help improve posture and position and ultimately drive strength gains.
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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. 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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
C1 D2

A1

Banded Pull Aparts

3 x 10

A2

Push-Up

3 x 10

A3

Plate Front Raise

3 x 10

B1

Barbell Bench Press

10, 5, 3, 10, 10, 10

B2

lateral Med Ball Toss

3 x 10

C1

Single Arm DB Bench Press

3 x 8

C2

1-Arm DB Row

3 x 8

D1

DB Push Press

D2

Ring Dips

E

Banded Tricep Extensions

1 x 100

Wednesday
C1 D3

A1

Single Leg Hip Bridge

3 x 10

A2

Side Pillar Hold

1 x 0:30

A3

Scapular Depression

3 x 10

B1

Romanian Deadlift

10, 5, 3, 10, 10, 10

B2

Supine Ring Pull-Up

3 x 10

C

Echo Bike

1 x MAX

D1

Banded Good Morning

3 x 30

D2

Ab Roll Out

3 x 10

Saturday
C1 D4

A1

Contralateral Dead Bugs

3 x 10

A2

Med Ball Hamstring Curls

3 x 10

A3

DB Goblet Squat

15, 12, 10

B1

Back Squat

10, 5, 3, 8, 8, 8

B2

Supine Ring Pull-Up

3 x MAX

C1

Dumbbell Walking Lunge

4 x 50

C2

DB Romanian Deadlift

4 x 10

D1

Seated DB Calf Raises

3 x 30

D2

Reverse Sled Drag

3 x 100

Coach
coach-avatar 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

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Time to Grip it! and Rip it!

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

Start My 7-Day Free Trial
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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
verified-athlete-avatar 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."

verified-athlete-avatar 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"

verified-athlete-avatar 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."

verified-athlete-avatar 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
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Mid-Atlantic Strength