RTT Athletics

Re:Think Training

Functional Fitness, Functional Training, Multi-sport, General Fitness, Strength & Conditioning

Coach

Dobromir Karkoszka

Welcome to Re:Think Training's exclusive Strength & Conditioning program - an experience designed to elevate both strength and well-being. Crafted for all levels, it refines key exercises like Squat, Deadlift, Overhead Press, and Bench Press.

For optimal results, access to gym or home equipment is crucial - barbells, dumbbells, kettlebells, a bench, a box, and a squat rack, complemented by resistance bands. Endurance elements include running, cycling, and rowing, creating a dynamic fitness journey.

This program is more than a workout; it's a transformative lifestyle. Tailored for everyone, it lays a robust foundation for various sports. Sessions lasting 60-75 minutes, 2-3 times a week, ensure progress.

Experience the synergy of a holistic approach, blending strength training with conditioning, all guided by Re:Think Training. This flexible program adapts to diverse lifestyles, propelling you towards a stronger, healthier you. Join the RTT Athletics program for your transformative fitness journey!

$33 / mo

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Think.

Training is a catalyst for change, challenging self-imposed resistance. Reflecting on motivations, values, and goals reveals true aspirations. This introspection aids self-understanding and identity formation. Beyond mere physical activity, training is integral to holistic personal growth.

Train.

The question is simple: How can I improve? Training, a continual process, contextualizes exercises with personal goals. This approach often unveils unconventional paths beyond norms. Training encompasses a vital psychosocial aspect, taking diverse forms to support personal development. This mindset leads to a tailored, minimalist, and effective training system.

Grow.

Training fosters multi-dimensional development - physical, mental, and emotional. It imparts skills, values, and principles for a better life. Beyond the immediate session, training shapes and influences our lives. Recognizing this opportunity, we shouldn't limit training to the physical realm; it's a tool for personal betterment.

Repeat.

Repetition is vital for progress. It's about continuity and sustainability, not just flashy exercises. Regularity is key to achieving goals and undergoing meaningful change. While discipline is essential, the rewards of lifelong training make it worthwhile. This journey transforms us into better versions of ourselves.

Features

Access to our coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Designed for those with limited time, this program maximizes results with just 2-3 weekly sessions.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Our coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Kettlebells // Bench // Squat Rack // Rower // Bike Erg or Air Bike // Space (10m) // Box // Resistance bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Tuesday

Block 1 Week 1 Day 1

Circuit

Mobility - 1 Round Shin Box (int rot) - 1 Min Hip Circles - 1 Min Squat To Stand - 1 Min Activation - 2 rounds Side Plank Clamshells - 15 reps ea Hip Flexor Hold - 30 sec ea Slow Air Squats (10 sec down) - 5 reps

Tempo Back Squat

4 x 5

3-Point DB Row

4 x 8

Tempo Overhead Press

4 x 5

Physioball Leg Curl

4 x 8

Conditioning

'Boat Race'

'Boat Race' EMOM10 1. Max Cal Row 2. Rest Score: Total Calories

Thursday

Block 1 Week 1 Day 2

Circuit

Mobility - 1 Round Wall Ankle Mob. - 1 Min Knee-To-Knee - 1 Min Squat Hold (Rig) - 1 Min Activation - 2 rounds Thib Raises against Wall - 15 reps Goblet Squat Hold Bottom - 20 sec Goblet Squats - 8 reps

Paused Back Squat

4 x 5

ISO Chest-Supported DB Row

4 x 8

Paused Overhead Press

4 x 5

ISO Single Leg Hip Thrust

Conditioning

'Wrecking Ball'

‚Wrecking Ball‘ AMRAP12 Max Wall Balls (6/9kg) *every 2 Minute and at the start: 13/18 Cal Air Bike Score: Max Wallballs

Saturday

Block 1 Week 1 Day 3

Circuit

Mobility - 1 Round Squat Hold - 1 Min Act. Samson - 1 Min Jefferson Curl - 1 Min Activation - 2 rounds Good Mornings - 10 reps Cossack Squats - 6 reps ea ISO Midrange Jumps - 15 sec - 3 reps (hold midrange 15 sec, then jump)

Back Squat

5 x 6

Vertical Jump

5 x 4

Overhead Press

5 x 6

KB swings

5 x 10

Conditioning

'Walking Dead'

‚Walking Dead‘ AMRAP12 3 Shuttle Runs 9 Goblet Squats (16/24kg) 6 Shuttle Runs 18 Goblet Squats 9 Shuttle Runs 27 Goblet Squats 12 Shuttle Runs 36 Goblet Squats … add 3 Shuttle Runs and 9 Goblet Squats every round 1 Shuttle Run: 2 x 8m Score: Reps

Coach

More from Re:Think Training

Dobromir Karkoszka

Most people call me Dodo. For over 15 years, I have been working as a personal trainer and coach, guiding individuals on their journey to personal success. My focus extends beyond professional and elite athletes to include high-performers in the business world and individuals seeking to enhance their lives.

What comes first - motivation or action?

"If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously.“ - Burns M

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FAQs

What is the overall structure and duration of the training program?

We work three days a week. One session lasts approximately 60-75 minutes.

What specific fitness or health goals does the program target?

We're working to make you stronger and keep you healthy. That's why we emphasize improving major compound exercises (Squat, Deadlift, Overhead Press, Bench Press) and conclude each session with a brief conditioning workout.

Is the program suitable for beginners?

This program is for everyone. Each exercise can be adapted to your individual performance level. It provides an ideal foundation for any additional sports you may want to engage in.

What equipment or space is required for the training sessions?

To achieve optimal results, we recommend having access to barbells, dumbbells, kettlebells, a bench, and a squat rack, as well as resistance bands. For the endurance components, we require some space for running, a bike, and a rowing machine.

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

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