New

Blue Collar S&C

Kallio Coaching

Powerlifting, Strength & Conditioning, Bodybuilding, Strongman
Coach
Valtteri Kallio

For the working man.

I've done manual labour, security and coaching throughout my adult life. I've balanced training, family and life for the past 18 years, and I know how hard it can get.

Life is busy and complicated, this program is not.

The programming is made to be as straightforward as possible.

Volume and intensity is built so that you can still perform at the jobsite the next day.

It's fun and effective.

The goal is to make you the strongest and most durable guy at your worksite and in the neighbourhood.

PROGRAM DETAILS

Skill Level: Intermediate

Training Frequency:

3 mandatory + 2-3 optional sessions per week

Session Length: 45–70 minutes

WHO IS IT FOR.

For people who want to:

Hit life with a hammer.

Get strong and fit like they used to be.

Break free from social media rigamarole.

Be the strongest guy in the jobsite.

TIME BE STRONG.

SIGN UP!

$39 / mo
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Time efficient.
Workouts are simple and effective. Heavy lifting and work capacity. No unnecessary hours spent at the gym.
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Functional.
These days, everyone is trying to sell you functional, with the most absurd lifting. The most functional thing is to be strong and fast. Compound lifting will get you there.
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Get the crew back.
Bring your friends back to the weight room. This is a simple enough program to do with your buddies, and push each other to the next level.
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Hit life with a hammer.
Increasing maximal strength and work capacity will help you on the jobsite and outside of it. Strength is never a weakness.
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
3 Heavy strength sessions + 3 optional sessions for extra volume and work capacity.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell & Plates // Squat Rack // Pull Up Bar // Dumbbells
Recommended
Sandbag // Sled // Cardio machine // Cable machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Day 1

Conditioning

A

PREP (Upper focus)

2 rounds: 1min. Jump Rope (or SkiErg) 1min. Single Arm Downward Dog to reach (alternate) 1min. Band Pull 90sec. Leg Cradle Lunge to Drunken Step

B

Bench Press

5, 20

C1

Dip

3 x MAX

C2

Standing DB Upright Row

D1

Hanging Leg Raises

D2

GHD Hip Extension

Tuesday
Day 2

Conditioning

A

PREPARATION (Lower focus)

2-3 rounds: 40-60sec. AirBike (or other cardio) :30sec. Horse Stance Hold 5 x Sumo Inchworm 15-20 x Cable Facepull 6-8 x Cobra Reverse Lunge to High Knee / leg

B

Back Squat

20, 12, 8, 5, 3

C

Barbell Bent Over Row

12, 10, 8

D

Supinated Pull Up

1 x 7:00

E

Single Arm Farmers Carry

1 x 5:00

Wednesday
Day 3: OPTIONAL

A

Run

1 x 3:00

B

AirBike

C

Swimming

1 x 1000

Thursday
Day 4: OPTIONAL

Conditioning

A

PREP (Upper focus)

2 rounds: 1min. Jump Rope (or SkiErg) 1min. Single Arm Downward Dog to reach (alternate) 1min. Band Pull 90sec. Leg Cradle Lunge to Drunken Step

B

Strict Press

5, MAX, MAX

C1

Incline Dumbbell Press

3 x 10

C2

Seated Rear Delt Fly

3 x 12

D1

Side Plank

3 x 45

D2

Single Arm Shrug

Friday
Day 5

Conditioning

A

PREPARATION (Posterior Focus)

3 rounds: :30-45sec. Row / Bike :30sec. Banded Monster Walk :30sec. Lateral Band Walk 6-8 x Dumbbell RDL to Row (2+1) 6 x Single Arm Dumbbell Thruster / arm

B

Deadlift

1 x 10

C

Weighted Chin Ups

D

Sandbag Row

1 x 7:00

Conditioning

E

12min. AMRAP: 20 x Walking Lunge (10 per leg bodyweight only) 10 x Windshield Wiper (5 per side) 10 x Supine Leg Raise

Saturday
Day 6: OPTIONAL

Conditioning

A

Work at a pace end effort that is sustainable throughout. Start easy and increase pace if feel good at the halfway point. Run 800m @ moderate hard pace --REST 2min. 80 Push Ups 120 Air Squats --REST 2min. Run 800m @ moderate hard pace Split bodyweight work as needed. You can do 10 rounds of 8 + 12 if you want.

Coach
More from Kallio Coaching
coach-avatar Valtteri Kallio

Valtteri has spent more than two decades pursuing performance through American football, Olympic weightlifting, and CrossFit. Today, he help athletes and hard-working people become stronger, more capable, and harder to break through intelligent training and relentless consistency.

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Life is hard. Become harder.

Stop postponing things. Start today!

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