Micro Dosing Training Program

13 Bar Performance

General Fitness, Tactical / Military, Tactical, Law Enforcement, Combat Sports, First Responders, Strength & Conditioning

Coach

Shelton Stevens

The cold hard truth about training....ready?

Most reasonable training programs should have the basic components, nothing crazy fancy or shiny. So it's not really about the program. The key is being "all in." It's the average days that result in the paydays. Because the longer you live this life, the more average days you will start have, along with some very bad days. That's just life and the quicker you realize that, the better. With so much non-sense on the internet today, I wanted to build this program and team because I think people need simplicity in their lives.

The greatest success comes from those that love the process and focus on getting a little bit better. The trick is to not come up for air and admire the view. That's when you get shot in the head. You must love the process; the unsexy stuff which is what everyone really needs to be doing. So this gets me to my next point and why I developed this Micro Dosing Training Team.

Life is difficult enough without exercise being complex & that’s why it’s better to keep it simple. Fitness can be complicated the further you go down the hole; however, you can stay at the surface where it’s simple & still get great results.

$25 / mo

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Why Micro-Dose Training Sessions?

Microdosing is a way to efficiently train around the constraints of your job, travel schedules, practices, competitions, frequent meetings, the rat race of life. Training isn't complicated nor should it be.

The Structure

This program works on adding enough variety and progression that power and strength can be accomplished, maintained and sustained! Never make the mistake if thinking you are too advanced for the basics. Obsessing and addressing the simply details should be the priority in this program. 5 days of training that runs on 3 week cycles.

Features

Communication

Not only will you have access to coaches for your own benefit, but also communicate amongst the rest of the Micro-Dosing team.

Programming 5 days per week

Daily training sessions that will hit very potent power, strength, hypertrophy, core, and conditioning protocols.

Enjoy Your Life

Trying to cram long workouts in every week can be stressful for many reasons. These sessions will allow more freedom both mentally and physically

Exercise Video Guidance

Every movement will have a video showing exactly how the movement should be executed.

About The Connection

We all have busy lives & work different jobs. But we all care about our performance. The message system will be used to share and learn together.

Take The Thinking Out Of It

The reason why you are here is because you want programming that is quick and sustainable. We plan the work, you just work the plan!

Equipment

Required

Normal Garage Gym Setup

Recommended

Barbell, dumbbells, kettlebells, bands, pull-up bar, med ball // 1 piece of conditioning equipment (fan bike, rower, or any other

Sample Week

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

Sunday

Week 1 Day 1

Prep

Micro Movement 1

10 Anchored Squat/Hinge 10 (5/5) Halo + Extension 10 Goblet Squat 10 (5/5) Elevator Sit-Up 5 Yoga Push-Up 5 Chin-Up 10 (5/5) Bear Position To Thoracic Bridge 15 Pistol Grip Swings

Squat Jump (NCM)

2 x 5

Dumbbell RDL

2 x 5

Push-Up

2 x 12

Chin-Up

2 x 12

Plank

1 x 0:45

Assault Bike

1 x 20

Monday

Week 1 Day 2

Prep

Micro Movement 1

10 Anchored Squat/Hinge 10 (5/5) Halo + Extension 10 Goblet Squat 10 (5/5) Elevator Sit-Up 5 Yoga Push-Up 5 Chin-Up 10 (5/5) Bear Position To Thoracic Bridge 15 Pistol Grip Swings

Tall-Kneeling Medicine Ball Forward Chest Pass

2 x 5

Bench Press

2 x 5

1-Arm DB Row

2 x 12

Goblet Split Squat

2 x 12

Farmers Hold

1 x 1:00

Tempo Runs

1 x 1000

Tuesday

Week 1 Day 3

Prep

Micro Movement 1

10 Anchored Squat/Hinge 10 (5/5) Halo + Extension 10 Goblet Squat 10 (5/5) Elevator Sit-Up 5 Yoga Push-Up 5 Chin-Up 10 (5/5) Bear Position To Thoracic Bridge 15 Pistol Grip Swings

Rotational Landmine Press

2 x 5

Barbell Row

2 x 5

DB Step Up

2 x 12

Banded Pull Through

2 x 15

Goblet Carry

1 x 25

Tempo Runs

1 x 1000

Wednesday

Week 1 Day 4

Prep

Micro Movement 1

10 Anchored Squat/Hinge 10 (5/5) Halo + Extension 10 Goblet Squat 10 (5/5) Elevator Sit-Up 5 Yoga Push-Up 5 Chin-Up 10 (5/5) Bear Position To Thoracic Bridge 15 Pistol Grip Swings

Explosive Inverted Row

2 x 5

Front Box Squat

2 x 5

Glute Bridge

2 x 15

Dumbbell Bench Press (low incline)

2 x 12

Hollow Body Hold

1 x 0:20

Assault Bike

2 x 10

Thursday

Week 1 Day 5

Prep

Micro Movement 1

10 Anchored Squat/Hinge 10 (5/5) Halo + Extension 10 Goblet Squat 10 (5/5) Elevator Sit-Up 5 Yoga Push-Up 5 Chin-Up 10 (5/5) Bear Position To Thoracic Bridge 15 Pistol Grip Swings

Box Jumps

2 x 5

Landmine RDL

2 x 5

Tall Kneeling Landmine Press

2 x 12

Cliff Hanger Pull-Up

2 x 12

Dumbbell Hammer Hold

1 x 0:45

Tempo Runs

1 x 1000

Friday

Optional Active Recovery

Walk

1 x 30:00

Saturday

Optional Active Recovery

Walk

1 x 30:00

Coach

More from 13 Bar Performance

Shelton Stevens

Coach Stevens has over 16 years of coaching experience and currently serves as a Human Performance Specialist for the United States Army Special Operations Command. During his career he has trained several male and female Olympic Sports teams which has bred countless professional athletes. Stevens played collegiate baseball and is certified specialist through both the NSCA and CSCCa.

Performance Does Not Need To Be Complicated

“More was never the answer. The answer, it turned out, was always less.” ― Cait Flanders

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FAQs

Can I know more about the THORNE supplement discount?

Absolutely. We will offer a 30% discount to all our subscribers! Once you have subscribed to the program just simply message me your email you want me to send the THORNE invitation to.

What happens if we do not have access to some of the equipment needed?

Depending on what are missing, we can always find a work around and modify. Simply message me directly or the team on here and we will find a work around!

Can I purchase other program from you on here?

Yes. You can purchase as many as you like but I HIGHLY recommend you ask me if anything can be paired together. Most people are doing too much too soon anyways, so its best to come through me with that question.

Does this program progress?

This program used set, rep, and exercises complexity to progress every 3 week cycle. The weight used and how you add intensity is on you! I explain and plan the work, you have to work the plan.

What do you mean by team?

Great question. So train heroic gives me the option to create a program or a team, and the team is more of a subscription where I deliver programming every day/week to the entire team. If you subscribe you will be a part of this Micro Dosing team! Everyone will be on the same day of training.

So if I subscribe at a later date, is this ok?

Yes, you will still be on the same day as the rest of the team no matter when you join. I wrote this program so you can pick up anywhere so you do not have to play too much catch up.

The Proof

T1 Williams

Law Enforcement Officer

Verified Athlete

"With 13 Bar Performance, you hit every tier of human performance: physical, mental, and spiritual. I had the privilege of meeting and having dinner with the Shelton’s in the summer of 2017. That’s when I was sold. I’ve recommended everyone their programs."

R1 Burtner

Electrical Lineman

Verified Athlete

"My job is physically demanding, often at 60-80 hours a week at all hours of the night. I reached out to Shelton for guidance. I wanted to hit my goals without completely taxing my body. Shelton's programs have done just that."

J1 Myatt

Certified Strength & Conditioning Coach

Verified Athlete

"I highly recommend Shelton's programming for everyone, no matter what your training goals may be. My recovery between exercises and in competition completely skyrocketed. Every session challenges you in a new way and builds each week gradually and strategically."

S1 Karr

Tactical Strength Coach Professional

Verified Athlete

"13 Bar Performance programs are phenomenal strength and conditioning assets to both the tactical and general populations. I highly recommend any of the programs for those looking to increase their physical abilities and improve overall performance."

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

Micro Dosing Training Program