Gym Jones S.P.A.: Training by Matt Owen in TrainHeroic

Gym Jones S.P.A.

Gym Jones

Strength & Conditioning
Coach
Matt Owen

Gym Jones S.P.A. (Strength, Power, Aggression) is designed for athletes who want to get strong and lean and perform like they’re still in the pros. This team will focus on increasing strength and power in the gym using barbells, kettlebells, dumbbells, sleds, jumps, and other exercises to produce real world strength and injury proofing that works for many applications.

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Train like a pro
Matt coaches many professional athletes and believes everyone should train like one. S.P.A features elements and blocks of training utilized by Matt's UFC athletes in order to add some additional “fun” into the structure of the GPP and condensed conditioning blocks.
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Smart, periodized programming
S.P.A provides the structure and precision you need to make real progress with your lifting. Strength blocks will feature heavy lifts with plenty of injury prevention in the mix. Deload blocks will be programmed after the conclusion of each training cycle (4-6 weeks).
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Coaching from a true professional
Matt is a National Level Weightlifter and coaches many professional athletes. He expects the most from himself and from his athletes, so expect detailed coaching and plenty of accountability.
Features
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Access to your coaches
Matt will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Athletes can expect three hard days (M/W/F) with lots of variation to avoid accommodation.
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Committed Teammates
A huge team of dedicated athletes committed to their own training, and actively helping each other learn and grow.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell + plates // Dumbbells // Kettlebells
Recommended
Reverse hyper // Rower, SkiErg, Assault bike, or other cardio implement
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1 - Strength/Reps

Conditioning

A

Warm Up #1

10 minute Assault Bike @ Easy Pace + Foam Roller + 3x10 Shoulder Dislocate + 3x10 Air Squat + 3x10 Push-Up + 3x10 OHS @ PVC + 3x10 Good Morning @ PVC 3x10 Push Press @ 2x20#

B

Back Squat

1 x 8

C1

DB Farmer's Carry

4 x 60 @ 72 lb

C2

Reverse Hyperextension

4 x 10

C3

GHD Sit-Up

4 x 20

C4

Barbell RDL

4 x 8 @ 72 lb

Cool Down

D

Monday
Week 1 Day 2 - Recovery

PREP

A

Warm Up #2

10 minute Cardiovascular Effort @ Easy Pace Foam Roller + 3x10 Air Squat + 3x10 Shoulder Dislocate + 3x10 Good Morning @ PVC 3x10 OHS @ PVC + 2x20yd Lunge + 3x5 Goblet Squat @ 53#

B1

Deadlift

3 x 20 @ 25 %

B2

Deadlift

3 x 20 @ 25 %

C1

DB Bench Press

5 x 10

C2

Military Press

5 x 10

C3

SA Overhead Carry

3 x 30

C4

Cardio

5 x 3:00

Cool Down

D

Tuesday
Week 1 Day 3 - Strength/Dynamic

Prep

A

Warm Up #3

Assault Bike @ Easy Pace Foam Roller + 3x10 Shoulder Dislocate 3x10 Air Squat + 3x10 Push-Up + 3x10 OHS @ PVC + 2x20yd Lunge + 3x5 Goblet Squat @ 45# THEN 2:00 minute ATP Walk

B

Bench Press

8 x 3

C1

Waiter's Walk

4 x 60 @ 72 lb

C2

Ply Push Up

4 x 20

C3

Goblet Squat

4 x 10 @ 72 lb

C4

Standing Strict Press

4 x 5

Conditioning

D

Cool Down

Wednesday
Week 1 Day 4 - Recovery

Prep

A

Warm Up #1

10 minute Assault Bike @ Easy Pace + Foam Roller + 3x10 Shoulder Dislocate + 3x10 Air Squat + 3x10 Push-Up + 3x10 OHS @ PVC + 3x10 Good Morning @ PVC 2x20yd Lunge

B

Back Squat

6 x 6 @ 135 lb

C1

Turkish Get Up

5 x 4 @ 25 lb

C2

SA Kneeling DB Press

5 x 10

C3

Bear Crawl

5 x 30

C4

Cardio

5 x 0:30

C5

Front-Leaning Rest (FLR)

5 x 0:30

Recovery

D

Cool Down

Thursday
Week 1 Day 5 - Strength/Heavy

Warm Up

A

10 minute Assault Bike @ Easy Pace + Foam Roller + 3x10 Shoulder Dislocate + 3x10 Air Squat + 3x10 Push-Up + 3x10 Good Morning @ 45# 3x10 OHS @ 45#

B

Deadlift

5 x 2

C1

Standing Strict Press

4 x 10

C2

Step-Ups

3 x 20

D

Front-Leaning Rest (FLR)

5 x 0:45

Conditioning

E

Cool Down

Friday
Week 1 Day 6 - Endurance

A

Cardio

1 x 1:00

Focus on you weakness!

B

Warm Up with 10 minute Assault Bike @ Easy Pace Foam Roller + 3x10 Shoulder Dislocate 3x10 Air Squat + 3x10 Push-Up + 3x10 Strict Press @ 45# + 3x10 Bent Over Row @ 45# 3x10 Upright Row @ 45# Then FOCUS ON WEAKNESSES TODAY 4-5 Exercises of 4-5 Sets and 8-12 Reps per Set at Moderate Weight Choose to Add exercises at end of session to list what you're working on

Saturday
Week 2 Day 7 - REST

A note from Matt:

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THE MIND IS PRIMARY

Join S.P.A today! A team of athletes dedicated to the Gym Jones methodologies is waiting for you.

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FAQs
How many days per week will I be training?
Gym Jones SPA athletes will train 5 days a week. Athletes can expect three hard days (M/W/F) with lots of variation to avoid accommodation.
Is this programming sport-specific?
Short answer: No. Long answer: this program can be considered general strength and conditioning to compliment any sport-specific athlete. Matt coaches many UFC and football athletes who follow training similar to this training program, but anyone looking for a solid strength base will benefit.
What kind of training blocks can I expect?
SPA athletes can expect some traditional strength work in addition to some “fun” GPP and condensed conditioning blocks. Strength blocks will feature heavy lifts with plenty of injury prevention in the mix. Deload blocks will be programmed after the conclusion of each training cycle (4-6 weeks).
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Gym Jones S.P.A.
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Gym Jones S.P.A.
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Gym Jones S.P.A.
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