New

Strength Athlete

War Hog Barbell

Powerlifting, Strongman
Coach
Kyler Barracks

Welcome to War Hog Barbell's strength athlete team. This team is dedicated to those who lift heavy things up and put them down on a competitive level. Strongman, Powerlifting, and even Olympic lifting will benefit from this program. Instructions are written to guide all these competitors in what they need to do for their programming in order to progress. You will see also strongman implements for everyone. No better way to raise your capacity for lifting heavy things like carrying heavy things. If you are a strength athlete. This program is for you.

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Strength
Increase your main lifts through properly periodized efforts
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Speed Under Load
Whether squatting faster or walking with weight faster, we got you covered
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Mobility
Our program includes built in mobility work and joint functional attention. You will be able to move better and position better.
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Conditioning
Your conditioning will be taken to the level you need. Don't let a missed lift happen because you didn't recover from the last event.
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 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
Sweating over a lifeless PDF is lame. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell
Recommended
Kettlebell // Bands // Chains // Specialty Bars // Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Active Recovery Day

A

Walk

1 x .5

Monday
Max Effort Lower

A1

Belt Squat - Wide Stance

3 x 25

A2

Hip Internal Rotation - PRLO - Half 90

3 x 15

A3

Hip External Rotation - PRLO - 90/90

3 x 15

B

Wide Stance Box Squat - Bow Bar - Band

6, 4, 2, 2, 2, 2, 2

C

Seated Good Morning

3 x 8

D

GHD Hip Extension

3 x 12

E

Nordic Curl - Band Assisted

3 x 6

Monday
GPP Mini

A

Yoke Walk

4 x 50

B

Wheelbarrow Walk

3 x 50

Tuesday
Mobility 

A1

Hip CAR - Standing

4 x 6 @ 6

A2

Hip Internal Rotation PAIL/RAIL - Standing

4 x 1

A3

Squat Hold - Knee Touches

4 x 10

B1

Shin Box Rotation

3 x 15

B2

Hip Abduction Slide - Half Kneeling

3 x 12

B3

Frog Stretch - Lumbar Segment

3 x 8

Tuesday
Mini

A

Leg Extension

3 x 15

B

Calf Raise

3 x 15

C

Ab Wheel

3 x 15

Wednesday
Max Effort Upper

A1

DB Bench Press

3 x 25

A2

Seated Cable Row - Mid grip

3 x 25

A3

Shoulder IR PRLO - Standing

3 x 10

B

Bench Press - Straight Bar - Chain

10, 8, 6, 4, 2, 2, 2

C1

Chest Fly - Dumbbell - Floor

2 x 9

C2

Chest Press Around - Sternal

2 x 9

D

Inverted Row

3 x 10

Wednesday
Mini Work

A

DB Lateral Raise

3 x 12

B

Dumbbell Tricep Rollback

3 x 15

C

Rear Delt Flyes - Cable

3 x 20

Thursday
GPP

A

Viking Press

3 x 25

B

Farmers Hold

@ 200 lb

C

GHD Sit-Up

2 x MAX

Thursday
Mobility

A1

Shoulder CAR - Standing

3 x 8 @ 6

A2

Scapula CAR - Standing

3 x 6 @ 5

B1

Shoulder IR - PAIL/RAIL - Standing

3 x 1

B2

Shoulder IR - Supine

3 x 8

B3

Scapula Row

3 x 12

C

Crab Walk

3 x 10

Friday
Dynamic Effort Lower

A1

DB Lateral Lunge

3 x 20

A2

Reverse Hyper - Strap

3 x 25

A3

Hamstring Roller Curls

3 x 25

B

Wide Stance Box Squat - Safety Squat Bar - Band

8 x 3 @ 30 %

C

Deadlift - Stiff Bar

6 x 3 @ 70 %

D1

Russian KB Swing

2 x 12

D2

Stiff Leg Deadlift

2 x 12

Saturday
Dynamic Effort Upper

A1

Barbell Push-Up

3 x 25

A2

Lat Pulldown

3 x 25

A3

Crossbody Tricep Extension

3 x 20

B

Bench Press - Axle Bar - Chain + Band

8 x 3 @ 30 %

C1

Skull Crushers

3 x 12

C2

Face Pull - Dumbbell

3 x 13

D

Barbell Row

2 x 10

Coach
coach-avatar Kyler Barracks

Head Coach. Dedicated to both the art and science of training. Coach Kyler has spent many years in the infantry as a scout sniper for the USMC. He knows what it means to push the limits. With his focus switching from the War on Terror to the war on weights he sends the same level of dedication to making sure he gets it right.

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Strength is King!

You want to compete, you want to win. Look no further than this program. We have a community that will help build your performance to the next level. Join Now!

Start My 7-Day Free Trial
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Join Your Virtual Gym

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

Strength Athlete
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Strength Athlete
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Strength Athlete
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