Integral Health and Performance

Coach
Timothy Ammons

     Join a community where I post daily training sessions, get updated on new content releases, log your progress, and engage in friendly competition. This community will be best for those who have some experience with training, but if not, I'll get you up to speed. Most training sessions come in a template format but you can make substitutions to suit your goals. This community specializes in training for general development so you can handle anything life throws at you. This is a much more intensive version of the general development program currently on the TrainHeroic marketplace.

Features
6 sessions per week
Must use App app to view and log training
Team Training
$20 / mo
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The Best Version of You is Waiting
This programming is meant to reflect exercise as a lifestyle choice. The training protocols in this group are much more intensive than those available in the marketplace but can be easily scaled to any ability level. Gain strength, stamina, mobility, and speed. Move without pain, move without fear, move with confidence.
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Self-Improvement
Receive programming pre-built for you. Learn about training, exercises, and movements so you can adjust the programming to fit your specific needs. Engage with the community for inspiration or even friendly competition.
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Performance
Learn to use every training tool to become the most athletic version of yourself. Learn brand-new exercises to increase hypertrophy and mobility. Learn how you can achieve different training effects for the same movement by adjusting force and velocity parameters. Develop speed and power with jumping, hopping, and plyometric exercises.
Features
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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. New video announcements will be posted in the chat.
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Detailed, expert instruction
Reach out to your coach for questions or feedback on any exercise.
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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 TrainHeroic
Equipment
Recommended
Squat rack // barbell // weights // dumbbells or cable machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 2 Day 2

A1

Dips

@ 8

A2

DB Upright Row

@ 8

B1

Cable Bicep Curls

@ 25

B2

Cable Tricep Extensions

@ 25

B3

Y-Raises

@ 25

C1

Cable Chest Fly

@ 20

C2

Rear Delt Flye

@ 20

D

T-Bar Row

@ 20

Tuesday
Week 2 Day 3

A

Run

@ 200

B1

Deficit Deadlifts

@ 8

B2

Decline situp

@ 8

C

Leg Extension

@ 20

D

Lying Leg Curl

@ 20

E

Seated Adduction

@ 8

F

Seated Abduction

@ 8

Wednesday
Week 2 Day 4

A1

Side Plank Crunches

@ 8

A2

SL Calf Raise

@ 8

B

45 Core Rotation

@ 25

C

Assault Bike

@ 30:00

Thursday
Week 2 Day 5

A1

Bench Press

@ 25

A2

Barbell Rows

@ 25

B1

DB Front Raise

@ 8

B2

Straight Arm Pulldown

@ 8

C1

DB Bicep Curls

@ 8

C2

DB Tricep Extension

@ 8

D1

Cable Chest Fly

@ 8

D2

DB Lateral Raise

@ 8

Friday
Week 2 Day 6

A

RLESS Jumps

@ 25

B

Decline situp

@ 25

C1

Seated Abduction

@ 8

C2

Seated Adduction

@ 8

D

Leg Extension

@ 15

E

Lying Leg Curl

@ 15

Saturday
Week 2 Day 7

A

Run

@ 60:00

Coach
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coach-avatar Timothy Ammons

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