Daily Programming

Physical Training Whiteboard

Strength & Conditioning
Coach
David Brelinski

Relentless application of basic principles to build strength and muscle plus a minimum effective dose of conditioning for health and performance. Next cycle of training starts 3/27. One-hour of training, five days per week with a conjugate method of strength and power as the focal point complemented by accessory hypertrophy movements. Once per week conditioning with a hard and fast MetCon, followed by sprints, and Zone 2 work. Guided warm-ups will be added in this cycle.

Basic commercial gym equipment would be ideal but substitutes will be provided as needed.

$15 / mo
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DEVELOP PEAK STRENGTH
Strength benefits all. This science-led program will have you throwing weights around and on the path to reaching your potential without ignoring other physical attributes.
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PACK ON LEAN MUSCLE
If you workout, you want to look like you workout. Science-backed methods for building lean muscle is a staple in the PT Whiteboard Daily Programming.
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HEALTH & PERFORMANCE
A minimum effective dose of conditioning to improve your health and make sure you’re ready for anything.
Features
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Access to your coaches
A coach who is available to answer your questions or help you with substitute exercises as needed.
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Programming 5 days per week
Daily training that’s accessible and challenging for the intermediate to advanced athlete.
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Video Guidance
Instructional videos to make training execution easy.
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Detailed, expert instruction
Daily briefs to explain the intent of each day so you can get the most out of each training session.
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Delivered through TrainHeroic
Easy in-app access to take the guesswork out of your training.
Equipment
Required
Barbell & Plates // Squat Rack // Adjustable Bench // Dumbbells
Recommended
Adjustable cable machine // Seated Row Machine // Lat Pulldown Machine // Cardio Equipment (RowErg, BikeErg, SkiErg, Fan Bike, etc)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
STRENGTH X MUSCLE X CONDITIONING

A

Warm-up

1 x 5:00

B

Mobility

C

Back Squat

5 x 6

D

Complex #1

E

Band Knee Extension

3 x 12

F

Lying Leg Curl

3 x 12

G

Calf Raise

3 x 12

H

Suitcase Carry

3 x 80

Tuesday
STRENGTH X MUSCLE X CONDITIONING

A

Warm-up

1 x 5:00

B

Mobility

C

Bench Press

5 x 6

D

Complex #2

E1

Incline Bench Press

3 x 12

E2

Pull-Up

3 x 12

F1

DB Lateral Raise

3 x 12

F2

Bent Over Rear Delt Fly

3 x 12

G1

DB Bicep Curls

3 x 12

G2

DB Overhead Tricep Extension

3 x 12

H

DB Farmer's Carry

3 x 80

Wednesday
STRENGTH X MUSCLE X CONDITIONING

A

Warm-up

1 x 5:00

B

Mobility

Conditioning

C

Grace

30 reps for time Clean and Jerk 135/95# Rest as needed before moving onto the sprints next.

D

Sprint

6 x 0:10

E

Cardio

1 x 30:00

Thursday
STRENGTH X MUSCLE X CONDITIONING

A

Warm-up

1 x 5:00

B

Mobility

C

Deadlift

5 x 6

D

Complex #3

E

Forward Walking Lunges

3 x 12

F

Calf Raise

3 x 12

G

Waiter's Walk

3 x 80

Friday
STRENGTH X MUSCLE X CONDITIONING

A

Warm-up

1 x 5:00

B

Mobility

C

Overhead Press

5 x 6

D

Complex #4

E1

DB Chest Fly

3 x 12

E2

Bent Over DB Row

3 x 12

F1

DB Lateral Raise

3 x 12

F2

Band Pull-Apart

3 x 12

G1

Barbell Bicep Curl

3 x 12

G2

Skull Crushers

3 x 12

H

Front Rack Carry

3 x 80

Saturday
HERO

A

Warm-up

1 x 5:00

B

Mobility

HERO

C

Hotshots 19

On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. 6 rounds for time: 30 air squats 19 power clean, 135/95# 7 strict pull-ups Run 400 m

Coach
More from Physical Training Whiteboard
coach-avatar David Brelinski

Coach Brelinski has a Bachelor of Science in Exercise Science and a Doctorate in Chiropractic. He has worked in the public and private sectors training everyone from collegiate athletes to tactical professionals. He is certified as a Tactical Strength and Conditioning - Facilitator, CrossFit Level 1 Coach, and Precision Nutrition Level 1 Coach.

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FAQs
How much experience should I have before joining this program?
You need to be able to perform foundational lifts such as squats, deadlifts, and bench press. The most advanced lifts in the program are power cleans and split jerks. Substitutions can be made, if necessary. Simply ask in the chat on the app.
How much gym equipment do I need?
Commercial gym equipment would be ideal but at a minimum you need a squat rack, bench, barbell, plates, bands and pull-up bar. Dumbbell and cable machine exercises will be prescribed but most, if not all, of them can be done with bands. Need help modifying an exercise? Use the in-app chat to ask.
How long is a membership? Can I cancel?
You can sign-up for a reoccurring monthly or annual membership. You can cancel in the TrainHeroic app to stop the membership from reoccurring.
Is there coach support available?
Yes! Simply use the chat in the Train Heroic app and the coach will assist you.
How long are the workouts and how many days per week?
An individual workout session will take anywhere from 45 to 90 minutes. Training will be posted five or six days per week depending on the training cycle and goals.
The Proof
verified-athlete-avatar Calvin

Strength Athlete

Verified Athlete

"Over the course of the year, Dave's program has a nice balance of strength training, bodybuilding, WOD's, and endurance. You can tell he spends a lot of time making sure all the pieces fit into the right place."

verified-athlete-avatar Erin

Veteran

Verified Athlete

"If you like throwing some weight around, you'll love this program!"

verified-athlete-avatar Mike

Retired Athlete

Verified Athlete

"I had retired at the top of my sport. Since then, I've needed direction on training for life and health. PT Whiteboard provides exactly what I need."

verified-athlete-avatar Chris

Tactical Athlete

Verified Athlete

"I've spent most of my professional life focused on endurance. Dave's programming built up my strength and work capacity, which has improved my day-to-day readiness."

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Daily Programming
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Daily Programming
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Daily Programming
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Daily Programming
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