Strength & Performance

JT Strength, LLC

Strength & Conditioning, Functional Training
Coach
Josh Thomas, MS, CSCS, CPT

The Strength & Performance training program is designed for individuals looking to build lean muscle & strength!

As ATHLETES of EVERYDAY LIFE, we should all be aiming to maximize our movement abilities to be able to withstand all of life’s physical demands!

This is a five day a week program delivered weekly & will focus on improving strength, performance, and functionality to enhance quality of life and overall health.

Weekly Zoom check-ins with your coach are included!

Features
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Guidance from Coach Josh
Ask questions or post form check videos and get detailed coaching feedback!
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Programming 5 days per week
Program Structure: 5 training days with two rest days each week!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert coaching
Coach Josh will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Stressing over a 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
Kettlebells // Dumbbells // Resistance Bands // Foam Rollers
Recommended
Conventional Gym or access to Barbells // Benches // Trap Bars
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday

Lower Body Movement Prep

A

Movement Prep Circuit

Squat, T-Spine Rotation, & Hamstring: 1 x 8 Shin Box Rotations: 1 x 8 Bridge Reach Over: 1 x 5 Dynamic Groin Drifts: 1 x 5

B

Barbell Back Squats

3 x 8

C1

DB Reverse Lunge & Lateral Drop In

3 x 5

C2

Glute Bridge Walkouts

3 x 8

D1

Plyo Step Ups

3 x 8

D2

Cone Drill: Lateral Shuffles

3 x 5

D3

Resistance Band Kettlebell Swings

3 x 12

Core Work

E

Core Circuit

‼️ LOCK THE ABS IN WITH EACH EXERCISE ‼️ Perform the exercises shown below: Exhalation Planks: 10 - 15 deep breaths - tighten the front side of your body as you exhale and press into the ground Recliner Knee Tucks: 30 seconds Starfish Crunches: 10 reps (per side)

Tuesday

Movement Prep

A

Movement Prep Circuit

Plate Halos: 1 x 10 Plank Rotation Reaches: 1 x 8 Push up with pike toe tap: 1 x 8 snapdown to jump and stick: 1 x 6

B

Dead Arm Hangs

3 x 10

C1

Lat Pulldowns

3 x 8

C2

Depth Pushups

3 x 8

D1

DB Single Leg Row

3 x 8

D2

DB Half Kneeling Overhead Press

3 x 8

E1

Kettlebell High Pulls

3 x 8

E2

Med Ball Chest Slams

3 x 8

E3

Kneeling DB Woodchoppers

3 x 8

Core Training

F

Core Circuit

Perform the exercises shown below: Shoulder Taps: 30 seconds Pike Planks: 15 Angels & Devils: 7 (up & down) feel free to perform a second round for a greater challenge

Static Stretching

G

Static Stretching

Perform each stretch listed below. Remember to breathe through each one! Inhale through the nose and exhale through the mouth. Prone Quad Stretch 2 x 30 seconds childs pose stretch 2 x 30 seconds

Wednesday

Anaerobic Conditioning

A

Assault Bike or Rower Sprintervals

For Assault Bike or Rower Sprinterval Workout, start with a five minute warmup on the machine of your choice. Once the warmup is complete, begin the first interval by pedaling or rowing all out for 10 seconds. Once the first work bout is complete, pedal at a leisurely pace for 90 seconds - 2 minutes depending on your fitness level (only rest for the amount of time that will allow you to complete subsequent bursts of intense cycling). Once your rest period is complete, begin the next interval with an all out pedal for 20 seconds. Repeat the on off cycle for 16 rounds then proceed into a 5 minute cooldown pedal or row. GOOD LUCK! 😉💪🏽

Thursday

Lower Body Movement Prep

A

Movement Prep Circuit

Squat T-Spine: 1 x 5 Shin Box Rotations: 1 x 5 Dynamic Groin Drifts: 1 x 5 two legged hop into drop split squat: 1 x 5

B1

Landmine Squat

3 x 8

B2

Landmine Lateral Lunges

3 x 8

C1

Side Plank Abductions

3 x 8

C2

Zercher RDL's

3 x 8

D1

Single Leg Calf Raise

3 x 8

D2

Glute Bridges (elevated heels)

3 x 15

Core Work

E

Core Circuit

‼️ LOCK THE ABS IN WITH EACH EXERCISE ‼️ Perform the exercises shown below: Perform 2 rounds Recliner Knee Tucks: 60 seconds Supine Figure 8's: 60 seconds Starfish Crunches:60 seconds

Friday

Upper Movement Prep

A

Movement Prep Circuit

Plate Halos: 1 x 10 Plank Rotation Reaches: 1 x 8 Push up with pike toe tap: 1 x 8

B1

DB Arch Press

3 x 8

B2

Barbell Bent Over Row

3 x 8

C1

Landmine Crush Grip Press

3 x 8

C2

TRX Pull Up

3 x 12

D1

Alternating DB Hammer Curl

3 x 10

D2

DB Skull Crushers

3 x 10

Coach
coach-avatar Josh Thomas, MS, CSCS, CPT

With both a Bachelor's & Master's Degree in Exercise Science, I aim to help ambitious adults become the strongest and healthiest versions of themselves. I am also a Certified Strength and Conditioning Specialist (CSCS) & Certified Personal Trainer (NSCA-CPT) through the NSCA. When I'm not coaching, you can find me either hanging out with my 6 siblings or listening to my favorite band, OneRepublic

FAQs
How long will each workout take?
Approximately 45-60 minutes. Less for higher intensity training days.
Is there a commitment to join?
No, you are free to cancel in the app at any time
What level is recommended to engage in this programming?
Intermediate to Advanced. You should know how to perform all foundational movement patterns such as squat, hip-hinge, lunge, push, pull, and carry.
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Strength & Performance
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