Not So Average Joes

Dieterich's Advanced Performance

Coach
Dade Dieterich

This program is built around the everyday gym goer who wants to balance and make progress in their strength and conditioning while adding varitey to their training. These sessions range from 45-60 minutes long.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength & conditioning training that’s accessible and challenging for athletes of any level or background
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Functional Training Equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Not So Average Joes

A

Bench Press

6 x 3

Cookies

B

Cookies 15:00 AMRAP - 250/200m row - 5 Deadlifts (225/155) - 3 Wall Walks 10m = 1 rep

C1

DB Chest Fly

C2

DB Lateral Raise

C3

Band Face Pull + External Rotation

Tuesday
Not So Average Joes

The Magic School Bus

A

The Magic School Bus 10:00 Amrap 3-6-9-12-15. . . Burpee Pull Up Box Jump Over (30/24)

Conditioning

B

Get Up Off That Thing

Get Up Off That Thing 5 rounds - 30s standing bike erg on damper 10 - 1:30 easy pace Straight into 10:00 cool down at easy pace *Score is total calories before your 10:00 cool down*

Wednesday
Not So Average Joes

A1

Deadlift

6 x 3 @ 70, _ , _ , _ , _ , _ %

A2

Pendlay Row

5 x 5

Conditioning

B

Nah Mean?

3 rounds for time: 30 dumbbell snatches (50/35) 30 toes-to-bars

C1

Barbell Hip Thrust

10, 8, 6, 4, 4

C2

Weighted Plank Hold

3 x 1:00

C3

Concentration Curls

Thursday
Not So Average Joes

Regeneration Run

A

2 rounds - 2:00 run - 1:00 walk - 3:00 run - 2:00 walk - 4:00 run - 3:00 walk

Friday
Not So Average Joes

A

Back Squat

5 x 3

Buncha Chicks

B

18:00 AMRAP - 15/12 Ski - 100ft Dual DB Farmers Carry (70s/50s) - 35 Double Unders 25ft farmers carry = 1 rep

C1

Bulgarian Split Squat

C2

Skull Crushers

C3

DB Front Raise

Saturday
Not So Average Joes

Saturday Sweat

A

Alternating every 4:00 for 40:00 - 10 Burpee Pull Ups - 20 air squats *max bike in the remaining time

Coach
coach-avatar Dade Dieterich

B.S., CSCS, CF-L1 | Coach Dade's passion for fitness and athletic development has led him to work with youth, college, and pro athletes as well as those with special needs.

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Not So Average Joes
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Not So Average Joes
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Not So Average Joes
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Not So Average Joes