OG TRAINING ACADEMY

Strength & Conditioning
Coach
TAYLOR FRISCH

Strong Online is a 4x weekly strength training program which utilizes an Upper/Lower split. Strong Online is designed to be done with minimal equipment in a garage or apartment/home gym style setting (barbells, dumbbells, and gymnastic rings). I can help you to modify the program based on what equipment and weight you have available.

Features
4 sessions per week
Must use App app to view and log training
Team Training
$29 / mo
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Lets ACTUALLY Get Strong!
Master all of the major fundamental movement patterns using dumbbells and barbells while you learn to use several different highly effective styles of weight loading and progressive overload. You can expect to make measurable progress from one week to the next, and make new PR's every phase. Most importantly, you will get super strong and jacked from this program, I promise.
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It Actually Works
Instead of guessing, we can boil this down to a science and ensure we are chasing forward progress EVERY session.
Features
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Direct Access to Me
I will help you directly with critiquing your form, I will teach you different loading strategies, and most importantly, teach you how to get strong.
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Programming 4 days per week
Daily strength training designed for any level or background to boost strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
BarbellDumbbellsGymnastic Rings
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Phase 1 Upper 1

A1

Barbell Incline Bench Press

4 x 10

A2

Head Supported Hex Bar Row

B1

65* Seated DB Press - Neutral Grip

4 x 10

B2

Pull Up Progression

C1

Seated Incline DB Curls

4 x 12

C2

Dip

4 x 12

Monday
Phase 1 Lower 1

A

Front Squat

4 x 10

B1

RDL

4 x 12

B2

DB Split Squat 1&1/4 Reps

C1

Hamstring Curl on Slides

4 x 20

C2

Copenhagen Side Plank Hold

C3

Calf Raise

Wednesday
Phase 1 Upper 2

A1

Z-Press

4 x 10

A2

Single Arm Lat Pulldown

B1

Ring Push-up

B2

Chest Supported DB Row - Pronated

C1

1 1/4 DB Lateral Raise

4 x 20

C2

Incline DB Front Raise

4 x 20

C3

Rear Delt Flyes

4 x 20

Thursday
Phase 1 Lower 2

A

Back Squat

4 x 10

B

Barbell Hip Thrust

C

DB Reverse Lunge (Front Foot Elevated)

D

Calf Raise

4 x 20

Coach
More from OG TRAINING ACADEMY
coach-avatar TAYLOR FRISCH

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