Wise Performance Lab

General Fitness, Strength & Conditioning
Coach
Joe Wise

Designed for the everyday athlete looking to improve their human experience. Do you play pickleball on the weekends? Hike weekly? Lift your baby 500x a day? This program is for you. Simple progressions, simple exercises, short time demands.

- 3 days/week of lifts, 1 day/week of optional conditioning

- 45 minutes per day

- Check out the sample training day

- Only $29 a month, click the link to get started today!

Features
4 sessions per week
Must use App app to view and log training
Team Training
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
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell // Bench // Rack // Kettlebells // Dumbbells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Phase 1, Week 1, Day 1

Prep

A

Squat Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!

B1

Front Squat

3 x 15

B2

Front Plank on Elbows

3 x 60

C1

Assisted Pull Up

3 x 6

C2

DB Side Raise

3 x 10

Conditioning

D

Tabata: Push Up, Step Up, KB Swing

Tabata for 16 minutes: 20 secs of work with 10 secs rest at each exercise, then rotate to next exercise and continue for 16 minutes. 1) Push Ups 2) Alternating Step Up 3) KB Swing 4) Bicycle Crunch *If you are using the "Tabata Timer" in the app, set your workout for 32 rounds!

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Wednesday
Phase 1, Week 1, Day 2

Prep

A

Pull Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Large Shoulder Circles, Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Quadruped Sweep Through, Prone Superman Row *Review the attached videos for more information/explanation!

B1

Chest-Supported DB Row

3 x 15

B2

Alternating V-Up

3 x 20

B3

DB Glute Bridge

3 x 25

B4

Single DB Overhead Press

3 x 15

Rounds for Time: Carry, Lunge, Knee Raise

C

5 Rounds: - 1 minute Double Arm DB Farmer Carry - 6 Hanging Knee Raises - 12 Plate Overhead Walking Lunges (6 reps on each leg) - 1 minute REST

Recovery

D

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Friday
Phase 1, Week 1, Day 3

Prep

A

Hinge Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!

B1

DB RDL

3 x 15

B2

Side Plank on Elbows

3 x 1:30

C1

Cable Biceps Curl

3 x 12

C2

Tricep Rope Pulldowns

3 x 12

Conditioning

D

Tabata: Death by Plate

Tabata for 12 minutes: 20 secs of work with 10 secs rest at each exercise, then rotate to next exercise and continue for 12 minutes. 1) Plate Sit Up 2) Plate Squat Reach 3) Plate Bridge Pull Over *If you are using the "Tabata Timer" in the app, set your workout for 24 rounds!

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Saturday
Phase 1, Week 1, Day 4

Prep

A

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

B

Threshold Intervals

5 x 3:00

C1

Hollow Hold Leg Lift

3 x 30

C2

Penguin Crunches

3 x 40

D

Runner Yoga Flow (7 minutes)

1 x 7:00

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

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