Optimal Monster: Training by Nathan Barns, IMS, HLC, USAW in TrainHeroic

Optimal Monster

Optimal Evolution

Weightlifting, Powerlifting, Strongman
Coach
Nathan Barns, IMS, HLC, USAW

As the name implies...

This is a MONSTER of a program.

Train alongside Nathan Barna as he shares his program for anyone that dares to join him. We're going to training to be the best Weightlifter, Powerlifter, AND Strongman. Nathan draws on his years of experience and study to create a program that will manifest the ultimate strength athlete.

WARNING: This training is for experienced athletes only that are ready and willing to die for what they love. We are going to battle with ourselves, and you will not come back the same person that you left as. The program will push you to the edges of yourself so you can find out who you really are. This is as much of a spiritual journey as it is a physical one.

We will be preparing for major competitions in all three sports, which means that you must be ready physically and mentally to compete up to six times per year.

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Train With Nathan Barna
Become the coaches teammate and help push each other through the journey.
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Become Stronger Than You've Ever Been
If you are able to do the work of training, recovering, and fueling yourself properly, you will be rewarded with unprecedented strength in all aspects of your being.
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Improved Technique and Consistency
If we are going to train like elite athletes we must act like elite athletes -- slop will not be tolerated. Quality of movement must be primary to maximize potential and minimize injury.
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Learn The Fundamentals of Optimal Health
The way to maximal performance is through optimal health, not at the expense of it. The only way you're going to be able to train at this level naturally is by managing yourself as effectively as possible.
Features
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Programming 6 days per week
Programming is 6 days per week with 9 training sessions in total. You must be willing to commit to a full-time training load.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
Anyone that's willing to go into this battle with you will be a solid teammate to have in your corner.
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Delivered through TrainHeroic
The only thing convenient about this program is the app its delivered through.
Equipment
Required
Barbell // Plates // Bumpers // Dumbbells // Strongman Implements // Pulling Blocks // Bench // Squat Rack // Jerk Blocks // Swiss Ball // Cable Machine // Specialty 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 1a

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

No Hook No Feet Snatch

5 x 2 @ 65 %

C

Tempo Power Clean

4 x 3 @ 60 %

D

Front Squat + Jerk

4 x 1 @ 75 %

E

Strict Press

3 x 5 @ MAX, 90, 90 %

Sunday
Week 1 Day 1b

A

Snatch From Blocks @ Knee

2, 2, 2, 1, 1, 1, 1, 1 @ 80, 80, 80, 85, 85, 85, 90, 90 %

B

Front Squat

5 x 3 @ 75 %

C

Snatch Pull

3 x 2 @ 100 %

D1

Multi-Directional Lunges

3 x 2

D2

Bent Over Rear Delt Fly

3 x 8

Monday
Week 1 Day 2

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Clean from Blocks at Knee

2, 2, 2, 1, 1, 1, 1, 1 @ 80, 80, 80, 85, 85, 85, 90, 90 %

C

Behind The Neck Power Jerk

3, 3, 3, 2, 2, 2 @ 75, 75, 75, 80, 80, 80 %

D

Buffalo Bar Bench

1, 3, 3, 3, 3, 3 @ MAX, 80, 80, 80, 80, 80 %

E

Close Grip Floor Press

3 x 5 @ MAX, 90, 90 %

F1

Incline DB Bench Press

3 x 8

F2

Seated Cable Row

3 x 8

Tuesday
Week 1 Day 3a

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Tempo Power Snatch

4 x 3 @ 60 %

C

Clean From Hip + 2 Jerks

4 x 1 @ 75 %

D

Push Press

4 x 3 @ 75 %

Tuesday
Week 1 Day 3b

A

Snatch

7 x 1 @ 80, 80, 80, 80, 85, 85, 85 %

B

Clean & Jerk

7 x 1 @ 80, 80, 80, 80, 85, 85, 85 %

C

High Bar Back Squat

1, 2, 2, 2, 2 @ MAX, 80, 80, 80, 80 %

D

2" Deficit Conventional Deadlift

1, 2, 2, 2, 2 @ MAX, 80, 80, 80, 80 %

Wednesday
Week 1 Day 4

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Power Clean

1 x 2 @ MAX %

C

Log Power Jerk

5 x 3 @ 75 %

D

Front Squat

4 x 2 @ 70 %

E

Axle Bar Strict Press

3 x 8 @ MAX, 90, 90 %

F

Clean Pull

3 x 2 @ 100 %

G1

Suitcase Carry

3 x 40

G2

Pull-Up

3 x 8

Thursday
Week 1 Day 5a

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Snatch Balance

1 x 1 @ MAX kg

C

Bench Press

3, 1, 3, 1, 3, 1 @ 80, 85, 80, 85, 80, 85 %

D

Front Squat

3 x 1 @ 85 %

Thursday
Week 1 Day 5b

A

Snatch

1 x 1 @ MAX kg

B

Clean & Jerk

1 x 1 @ MAX kg

C

Sumo Deadlift

3, 1, 3, 1, 3, 1 @ 80, 85, 80, 85, 80, 85 %

Friday
Week 1 Day 6

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Power Snatch

1 x 2 @ MAX kg

C

Jerk

1 x 1 @ MAX kg

D

Low Bar Back Squat

3, 1, 3, 1, 3, 1 @ 80, 85, 80, 85, 80, 85 %

E

Safety Bar Good Morning

3 x 5 @ MAX, 90, 90 %

F1

Close Grip Bench Press

3 x 8

F2

Bent Over DB Row

3 x 8

G1

Seated Arnold Press

3 x 8

G2

DB Bicep Curls

3 x 8

Coach
coach-avatar Nathan Barns, IMS, HLC, USAW

Nathan Barna is a C.H.E.K Practitioner, Full-Time Athlete, and Strength Coach. He specializes in coaching and rehabilitating high performance strength athletes in Olympic Weightlifting, Powerlifting, Strongman, and CrossFit. He has found success using a holistic approach to help athletes reach their full potential by optimizing their health - physically, mentally, emotionally, and spiritually.

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Are You Ready?

Being a part of this team isn't for everyone. It's going to require you to push yourself in more ways that you possibly ever have. But if you feel called to this journey this is your chance to take part in something that may very well transform you and cha

Start My 7-Day Free Trial
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FAQs
Who is this for?
Serious athletes that want to push past their limits and become a part of something greater than themselves.
What if I miss a day?
Short answer: don't. But if something does come up, do what you can and continue to follow along with the program.
What if I can't handle this training?
I'm not lying when I say this training is likely to be the hardest thing you've ever done. If you can't handle, try one of our less advanced programs or sign up for individualized coaching.
How much communication will I get with my coach?
The Online Team is meant to be a more autonomous endeavor, but since you'll be one of my teammates I will likely be in more contact with you.
What does the average training day look like?
Depending on the day you may have one or two sessions -- one in the morning and one in the evening. Some sessions are purposely lighter to prepare you for the heavier sessions.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Optimal Monster
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Optimal Monster
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Optimal Monster
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