Move With Purpose

MWP Training

Gymnastics, Functional Fitness, General Fitness, Bodybuilding, Weightlifting, Strength & Conditioning
Coach
Ethan McKay

This program was created with 2 types of people in mind:

  1. Anyone that wants to work out in order to maintain or improve their quality of life

  2. Aerialists and Circus Performers looking to improve their strength, endurance and recovery

Whilst these 2 groups don't appear to have anything in common on the surface, the needs of both groups are quite similar

Both groups want to increase their strength

Both groups want to improve their cardiovascular fitness

Both groups want to be able to do things outside the gym that are their passion

I could go on and on, but I don't want to bore you

This program is all about the minimal effective dose; which means what is the least amount of work we can do to make the greatest gains in performance

You won't be spending 90+ min in the gym with this program

Our focus is get in, do the work, go home, live your life

$29 / mo
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Improve your strength and endurance
By combining strength training and various types of cardiovascular training we can achieve greater gains in shorter time periods
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Improve recovery and lower injury risk
Resistance training has been shown to lower your chance of injury, which is a vital if we want to lead a happy, healthy life, and continue doing to things we love
Features
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Access to your coach
Coaches who will hold you accountable and provide feedback on form and any other training questions
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Programming 4 days per week
2 upper body sessions & 2 lower body sessions each week, along with cardiovascular conditioning 2 days/ week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy, including regressions and progression for most exercises
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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
Required
Barbell
Recommended
Dumbbells // Kettlebells // Pull-up Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-8-21

A1

Reaching Side Bend

3 x 12

A2

Candlestick Variations

3 x 10

A3

Turkish Sit Up

3 x 8

B

Z- Press (MWP)

3 x 10

15 min EMOM

C

EMOM = Every Minute On the Minute Complete movement 1) then wait for the next minute to start Complete movement 2) then wait for the next minute to start Complete movement 3) then wait for the next minute to start Follow this pattern until 5 sets of each movement have been completed 1) DB/ KB Swing x 20 2) L-sit x 20-30 sec 3) Incline Bicep Curl x 10 (modify to regular bicep curls if not incline is available)

Monday
2023-8-22

A1

Cat-Cow

2 x 20

A2

Tall Kneeling Hip Hinge

2 x 15

A3

Jefferson Curl

2 x 10

B1

Hamstring Plank

3 x 30

B2

Single Leg Romanian Deadlift

3 x 6

C

Romanian Deadlift (MWP)

3 x 8

Steady State Cardio

D

15 min Run, Machine or Swim RPE: 6-7/10

Wednesday
2023-8-24

A1

Arm Bar

3 x 10

A2

Pull-Up Eccentric

3 x 5 @ 3

B

Medicine Ball Overhead Slam

3 x 10

C

Pull-Up Progressions

4 x 4

12 min EMOM

D

6 sets of each movement Odd minute) DB Pullover x 8 Even minute) Half Kneeling Side Bend x 10/ side

Thursday
2023-8-25

A1

Split Squat Isometric

3 x 30

A2

Adductor Slide

3 x 10

A3

90-90 Hip Swivel

3 x 20

B1

Copenhagen Plank

2 x 20

B2

Psoas Bridge March

2 x 10

C

Cossack Squat (MWP)

3 x 10

Interval Work

D

3 sets 2.5 min on 2.5 min off Run, Machine or Swim RPE: 7-8/10

Coach
More from MWP Training
coach-avatar Ethan McKay

I'm passionate about health and well-being. I want to help people develop a good relationship with exercise, and show people that training for general well-being or performance doesn't have to be boring.

FAQs
Will this interfere with my aerials training?
Not at all. If you're an aerialist, you can just choose which days of programming you want to do, depending on your goals. Want to improve your conditioning? Do the days that contain the conditioning Want to improve your lower body strength? Do the lower body sessions
Do I need access to a gym?
Not necessarily. You will need access to equipment, whether that be at a gym or at home. If you don't have access to any equipment, this program will be very hard for you to gain benefits from
Do I have to do the workouts on the days they're designated?
Not at all. If Thursdays workout makes more sense for you to do it on the Monday, by all means change things around. If you have an intense aerials session on the Wednesday and then Thursday is programmed as upper body, just do a lower body session
I'm worried about my form on some of these movements, can you help?
Absolutely! All you have to do is send a video of your whatever you want feedback on to the group chat in the TrainHeroic app and you'll receive feedback
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Move With Purpose
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Move With Purpose
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Move With Purpose
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Move With Purpose
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