Strength & Performance

JT19Fit

Strength & Conditioning, Functional Training, Personal Training, General Fitness
Coach
Joshua Thomas, MS, CSCS, CPT

The Strength and Performance program is designed for everyday athletes like you!

As athletes of everyday life, we should all be aiming to maximize our strength and performance capabilities to be able to withstand all of life’s physical demands!

Maintaining ample strength is extremely paramount, especially as we get older and experience sarcopenia (age-induced muscle loss).

This program is NOT built to cater to and accept every client! Only the individuals hungry for progress and ready to work for it!

‼️ NUTRITION GUIDANCE & WEEKLY VIDEO CHECK-INS ARE INCLUDED ‼️

LETS GO! 👊🏽💥

Features
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Access to your coach
Coaches who will hold you accountable and provide the feedback you need to grow
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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
Coaches who 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
Week 1 Day 1

A1

Kneeling Thoracic Spine Rotations

1 x 10

A2

Deep Squat with Thoracic Rotation

1 x 8

A3

Kettlebell Halos

1 x 8

B1

DB Front Squat

3 x 10

B2

Resistance Band RDL's

3 x 10

C1

Push Ups

3 x 12

C2

Resistance Band Rows

3 x 12

D1

Side Plank Clamshells

D2

Resistance Band Reverse Fly

Monday
Week 1 Day 2

Conditioning

A

HIIT Workout: Stationary Bike

For the stationary bike fartlek workout, start with a five minute warmup. Once the warmup is complete, begin the first interval by pedaling all out for 20 - 30 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, repeat the all out pedal for 20 - 30 seconds. Repeat the on off cycle for 15 - 20 minutes then proceed into a 5 minute cooldown pedal.

Conditioning

B

Kettlebell and Bodyweight HIIT

Perform 3 - 4 Rounds of the following exercises. Rest 30 - 60 seconds in between each round. If necessary, rest additionally as needed. Burpees: 10 (if necessary, omit the pushup from the burpee to regress the exercise) Lateral Step KB Swings: 10 (each direction) Mountain Climber Planks: 30 seconds Kettlebell Cleans: 8 - 10 reps (each side)

Tuesday
Week 1 Day 3

A1

Kneeling Thoracic Spine Rotations

1 x 10

A2

Deep Squat with Thoracic Rotation

1 x 8

A3

Kettlebell Halos

1 x 8

B1

Reverse Lunges

3 x 10

B2

Inverted Retraction & Row

3 x 10

C1

Goblet Squat

3 x 8

C2

1-Arm DB Row

3 x 8

D1

Resistance Band Face Pulls

2 x 12

D2

Resistance Band Glute Bridges

2 x 15

Wednesday
Week 1 Day 4

Conditioning: Option 1

A

Bumps, Jumps, and Battle Ropes (HIIT)

Before beginning this workout, please remember to warm up, stretch, and foam roll if needed. Remember, warming up is paramount in order to prevent injury and optimize performance. Perform the two exercises below for 10 - 15 minutes. Rest as needed Burpee Box Jumps: 8 Battle Rope Waves: 20 - 30 seconds

B

Stationary Biking

Conditioning: Option 3

C

Kettlebell and Bodyweight HIIT

Perform 3 - 4 Rounds of the following exercises. Rest 30 - 60 seconds in between each round. If necessary, rest aditionally as needed. Burpees: 10 Lateral Step KB Swings: 10 (each direction) Mountain Climber Planks: 20 seconds Kettlebell Kneeling Windmills: 8 (each side)

Thursday
Week 1 Day 5

A1

Kettlebell Halos

1 x 8

A2

Deep Squat with Thoracic Rotation

1 x 8

A3

Kneeling Thoracic Spine Rotations

1 x 10

B1

Supported Single Leg Romanian Deadlift (RDL)

3 x 10

B2

DB Overhead Press

3 x 10

C1

Hip Thrusts

3 x 8

C2

DB Floor Press.

3 x 8

D1

Prone T Raises

2 x 12

D2

Side Plank Clamshells

2 x 12

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

I coach with a mission and philosophy to help and serve as many individuals as I can through the language of movement and exercise performance. I hold both a bachelors and masters degree in Exercise Science. I am also a Certified Strength and Conditioning Specialist and Certified Personal Trainer through the National Strength and Conditioning Association.

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.
How long are the workouts and how many days per week?
60 minutes including a 10 minute warm-up & 3 minute cooldown. There is 5 days of programming - 3 strength sessions and 2 conditioning sessions.
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Strength & Performance
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Strength & Performance
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Strength & Performance