Reach | STRONG

Reach Functional Fitness

Powerlifting, Strength & Conditioning, Football
Coach
Ethan Parker

**Get stronger than ever by taking your training beyond the basic blueprint of strength and conditioning! Reach|Strong is for athletes that want to train at the intensity it takes to achieve next level strength. Strong is designed for competitors and strength enthusiasts who want proven programming that challenges them daily, brings out the competitive spirit, and builds a body that can handle heavy loads and a physical lifestyle. **

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Stronger Than Ever
Functional and Athletic Strength Beyond the Barbell.
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Max Capacity
The Conditioning to Conquer ALL Obstacles
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Lift More
Steady and Consistent Gains. For Life.
Features
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Programming 5 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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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 so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bumper Plates // Dumbbells // Kettlebells // Trap Bar // Sandbag // Plyo Box // Sled // Rope
Recommended
Tire // Mace // Slam Ball // Air Bike // Rower
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Squat Day w/ Conditioning

Warm-up for Strength

A

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Back Squat

For Completion

C

Bulgarian Split Squat

For Completion

D

Barbell RDL

For Completion

E

Glute-Ham Raise

For Completion

F

Plank

For Completion

Conditioning

G

P&P Tire Flip to Burpee AMRAP

This will be a 5 minute AMRAP starting with a tire flip, and for every 1 flip you do, you will perform 3 burpees afterwards. You will track how many tire flips you perform within the 5 minute time frame.

Recovery

H

Post Workout Stretching Circuit 1

Hold each side for 20-30 seconds. 1) Banded Pec Stretch 2) Modified Lat Stretch 3) Thread Needle 4) Couch Stretch 5) Modified Pigeon 6) Half Kneeling Hamstring

Monday
Back and Calves

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Underhand Lat Pulldown

For Completion

C

Straight Arm Pulldown

For Completion

D

Half Kneeling Single Arm Row

For Completion

E

Calf Raise

For Completion

F

Donkey Calf Raise

For Completion

Recovery

G

Post Workout Stretching Circuit 1

Perform 2 rounds. Hold each pose for 20-30 seconds per round. 1) Banded Pec Stretch 2) Modified Lat Stretch 3) Thread Needle 4) Couch Stretch 5) Modified Pigeon 6) Half Kneeling Hamstring

Tuesday
Bench Press Day w/ Conditioning

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Bench Press

For Completion

C

DB Bench Press

For Completion

D

Weighted Dips

For Completion

E

Cable Bicep Curl

For Completion

F

Close Grip Bench Press

For Completion

Conditioning

G

P&P Push/Pull AMRAP

How to perform this movement: Using a sled, you will push the weight 25 yards on the high handles, then drag it back on the high handles. This is considered 1 rep. Repeat this process for 5 minutes until time is up. Levels: LV1: 155lbs LV2: 225lbs LV3: 300lbs LV4: 350lbs

Recovery

H

Post Workout Stretching Circuit 1

Perform 2 rounds. Hold each pose for 20-30 seconds per round. 1) Banded Pec Stretch 2) Modified Lat Stretch 3) Thread Needle 4) Couch Stretch 5) Modified Pigeon 6) Half Kneeling Hamstring

Wednesday
Bis, Tris, and Shoulders

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B1

Barbell Bicep Curl

For Completion

B2

Tricep Pushdown

For Completion

C

21s Tricep Pressdown

For Completion

D1

Seated DB Shoulder Press

For Completion

D2

Rear Delt Flyes

For Completion

Recovery

E

Post Workout Stretching Circuit 1

Perform 2 rounds. Hold each pose for 20-30 seconds per round. 1) Banded Pec Stretch 2) Modified Lat Stretch 3) Thread Needle 4) Couch Stretch 5) Modified Pigeon 6) Half Kneeling Hamstring

Thursday
Deadlift Day w/ Conditioning

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Deadlift

For Completion

C

Bent Over Row

For Completion

D

Weighted Strict Pullup

For Completion

E

Lat Pulldown

For Completion

Conditioning

F

P&P Row and Ball Slam

10 Minutes Even Minutes Max Cal Row Odd Minutes Max Slam Balls @15-20lbs. *Track total calories + ball slams = reps. You can use a small whiteboard to track "reps".

Recovery

G

Post Workout Stretching Circuit 1

Perform 2 rounds. Hold each pose for 20-30 seconds per round. 1) Banded Pec Stretch 2) Modified Lat Stretch 3) Thread Needle 4) Couch Stretch 5) Modified Pigeon 6) Half Kneeling Hamstring

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