Strength & Performance

JT Strength

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

Build your STRENGTH & ATHLETICISM as you improve your everyday FUNCTIONALITY!

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

This is a FIVE DAY PROGRAM delivered weekly & will focus on improving FUNCTIONAL STRENGTH & PERFORMANCE to enhance your quality of life and overall health.

LIVE ZOOM CHECK-IN SESSIONS EACH WEEK ✔️

Features
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Guidance from your Coach
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
Your coach 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
Sunday
Total Body

TOTAL BODY MOVEMENT PREP

A

Movement Prep Circuit

Deep Squat with T-Spine Rotation: 5 (each way) KB Windmill: 5 (per side) Pike Toe Taps: 5 (per side) Glute Bridge Reach Overs: 5 (per side)

B1

Barbell Back Squats

3 x 5

B2

DB Tripod Rows

3 x 8

C1

Barbell Romanian Deadlifts

3 x 8

C2

DB Bench Press.

3 x 8

D1

DB Reverse Lunge & Lateral Drop In

3 x 5

D2

Suitcase Carries

3 x 35

E1

Penguin Crunch Ankle Taps

3 x 8

E2

Side Plank Clamshells

3 x 8

Monday
Conditioning 

AMRAP🔥

A

As Many Rounds As Possible (AMRAP)

Start a timer for 20 minutes & perform as many rounds as possible of the circuit shown below 👇🏽 Jump Squats: 10 reps Kettlebell High Pulls: 6 ( per side) Battle Rope Jumping Jacks: 15 reps Battle rope Chest Flys: 15 reps Jump Rope Double Under: 10 reps - if this is too challenging regress to just basic jump rope but double the amount reps shown REST AS NEEDED BUT TRY YOUR BEST TO KEEP IT TO A MINIMUM

Tuesday
Total Body

TOTAL BODY MOVEMENT PREP

A

Movement Prep Circuit

Deep Squat with T-Spine Rotation: 5 (each way) KB Windmill: 5 (per side) Pike Toe Taps: 5 (per side) Glute Bridge Reach Overs: 5 (per side)

B1

Floating Heel RFE Split Squat

3 x 8

B2

Single Leg Hip Thrust

3 x 8

C1

Underhand inverted rows

3 x 8

C2

Kneeling DB Overhead Press

3 x 8

D1

Dumbbell Claw Grip Carry

3 x 35

D2

DB JM Press

3 x 8

E1

Recliner Knee Tucks

3 x 10

E2

Dueling Clocks

3 x 10

Wednesday
Conditioning 

A

Dynamic Warm Up (runners)

B

Walk

1 x 35:00

Static Stretching 

C

Static Stretching

Prone Quad Stretch: 2 x 15 seconds Adductor Stretch: 2 x 15 seconds Pigeon Pose Stretch: 2 x 15 seconds

Thursday
Total Body

TOTAL BODY MOVEMENT PREP

A

Movement Prep Circuit

Deep Squat with T-Spine Rotation: 5 (each way) KB Windmill: 5 (per side) Pike Toe Taps: 5 (per side) Glute Bridge Reach Overs: 5 (per side) Double KB High Pulls: 7 reps

B

Barbell Hang High Pull

4 x 3

C

Single Arm DB Push Press

3 x 8

D

Plyo Med Ball Glute Bridge & Press

3 x 10

E

Kettlebell Split Squat Drops

3 x 8

F

Cable Squat & Row

3 x 8

FAQs
How long will each workout take?
Approximately 45-60 minutes. Less for higher intensity training days.
Is there a commitment to join?
Besides a commitment to the process, no! You are free to cancel in the app at any time
What level is recommended to engage in this program?
Intermediate or Advanced. You should have some training experience and at least know how to perform all foundational movement patterns such as squat, hip-hinge, lunge, push, pull, and carry.
What is I can't commit to five days a week?
No problem! I also offer a 3 day a week program "Strength & Performance 3X" that you can use instead. 😉
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