Old Salt (Over 40/Post Injury/Extended Recovery)

Fire Athlete

First Responders, Functional Training

Coach

Adrian Hernandez

Old Salt is the program you've been looking for. New wave workouts and diets not working for you? Try our strength and cardiovascular based workout program that works at your pace. Missing a day is something that happens when you've been on the job for as long as you have. Old Salt is programed specifically so that if you do miss a day, your not trying to play catch up the rest of the week. We're here to help keep you accountable for your fitness. Let us help, with the Old Salt program.

$19 / mo

Start My 7-Day Free Trial

Fitness At Your Pace

The longer on you get into this career the harder it gets on your body. Old Salt is specifically programed for Athletes who are ready for something that moves at their pace instead of everyone else's. Strength training mixed with HIT/Cardio will be sure to get you feeling like a probationary firefighter again in no time.

Injury Recovery and Prevention

You're going to get hurt on this job at some point. It's only a matter of time. The Old Salt program is here to help work against the wear and tear of time. The road to recovery is a long one that needs to be taken seriously. With slower based, strength focused workouts, we will get you back in the game.

Feeling Good Again

We all know what it's like to feel burnt out and tired. Some a little more than others. We're here to help you get back on track. Feel good again with the Old Salt program.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, keep you going longer, all through an app.

Equipment

Required

barbell // Plates // dumbbells // resistance bands // jump rope

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Deadlift

5 x 4

Circuit

B1) Single Leg RDL 8 reps each leg B2) “A-T-Y” 6 reps each B3) Mason Twist 30 reps 3 rounds

Circuit

C1) Barbell Row 10 reps C2) Bicycle Sit Ups 30 reps 3 rounds

Monday

Week 1 Day 2

Circuit

7 min AMRAP (As Many Rounds As Possible) 25x Back Squats (medium weight) scale to Air Squats if needed 20x KB Swing (medium weight) 10x Pull Ups (Scale to Ring Rows if needed) -rest 7 min 7 min AMRAP 30x Jump Rope (Double Unders or Singles) 20x Step Ups (pick a medium height box) 10x DB STO (Shoulder to Overhead) (light) -rest 7 min 7 min AMRAP 20x Cal Row or 200 meter run 15x Wallballs 10x K2E (Knees to Elbows)

Tuesday

Week 1 Day 3

Bench Press

5 x 4

Circuit

B1) Dumbbell Press 12 reps B2) Banded Tricep Pull Down 10 reps B3) Sit Ups 20 reps 3 rounds

Circuit

C1) Z Press 12 reps C2) Tricep Extension 12 reps C3) Plank for 45 seconds 3 rounds

Wednesday

Week 1 Day 4

Circuit

5 min AMRAP (As Many Rounds As Possible) 2x KB Swing (medium weight) 2x Sit Ups (add 2 reps each round) -rest 5 min 5 min AMRAP 2x Wallballs 2x Burpees (add 2 reps each round) -rest 5 min 2 rounds

Thursday

Week 1 Day 5

Back Squat

5 x 4

Circuit

B1) Bulgarian Split Squat 8 reps @32X1 Tempo (3 seconds down, 2 second pause at the bottom, Explode up as fast as you can, 1 second pause at the top) B2) Single Leg Glute Bride 2 sec pause @ top 8 reps each leg B3) Bicycle Sit Ups 30 reps 3 rounds

Circuit

C1) Weighted Step Up 6 reps each leg C2) K2E (Knees to Elbow) 12 reps 3 rounds

Friday

Week 1 Day 6

Circuit

10 min AMRAP (As Many Reps As Possible) 15 Cal Row 8x K2E (Knees to Elbows) 5x Burpee -rest 10 min 10 min AMRAP 10x Step Ups 8x KB Front Squat 6x KB Swing

Coach