Strong Eleven

Bodybuilding, General Fitness, Strength & Conditioning, Powerlifting
Coach
Mike Lowbar

Features
5 sessions per week
Must use App app to view and log training
Team Training

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PROGRAM TAILORED TO YOUR NEEDS
I believe that each person is different so I after we figure out what you need for your body and your targets I will create a personalized program
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Strengthen Your Weaknesses
Whether you're weak in the hole of the squat, your knees cave in, you round your upper back, or your hips rise first, we have the solution to Fix those issues . Beyond programming Squats and Presses, you'll have the opportunity to vary the movement selection based on your specific weakness. Get ready to turn your weaknesses into strengths!
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 4 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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going , all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Full Bodyy week 1

Circuit

A

3 sets of 8 landmine press landmine thruster landmine sl Rdl landmine sa Row

B1

Block Deadlift ( comv)

5 x 4 @ 60 %

B2

Plyo Push-Up

5 x 4

C1

Bent Over DB Row

3 x 12

C2

Landmine side to side press

3 x 12

D1

Landmine Split Squat

3 x 20

D2

Cable Rotations

3 x 24

Monday
Conitioning intervals week 1

Warm up

A

Conditioning Warm Up A ​​1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.

Circuit

B

40 on 20 off 1.KB swing 2.Banded Tricep Push down 3.400 m Jog 4.Seated banded Pull downs

Recovery

C

Recovery#1

Recovery Parasympathetic Breathing 10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale

Tuesday
Upper / push focused  week 1

Conditioning

A

w warm up #1 upper focused

all exercises should be 20-25 % of your weight try to complete it in 12 -14 minutes 4 sets x 25 reps off : Kb Swing Banded Press down Banded Face pulls

B

Close Grip Floor Press

4 x 4 @ 83.7 %

C1

Chest Supported Upper Back Cable Row

3 x 12

C2

30 Degree Incline DB Bench Press

3 x 12

D

Inverted Row with Agnles 90

3 x 10

E

DB Lateral Raise

15, 8, 8, 8, 8, 8

Wednesday
long distance Cd week 1

Prep

A

Conditioning Warm up

1.foam roll tight body parts 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.

Circuit

B

This should be challenging but allow you to perform sets of at least 60 seconds without stopping. Use 10 % of BW on vest + 25% of BW in each hand ie. a 100 kgman would put 12kg# on his sled and hold 12 kg# DBs or KBs in each hand. The goal across all three weeks is to go slightly heavier while staying within the 40-minute time range. EXERCISE WEEK 1 WEEK 2 WEEK 3 Vest+ Farmer Carry 1600 mFor time (35-minute cap) 2 × 800 meters Rest 3:00 4 × 400 meters. Rest 2:00

Thursday
Day  1 Lower  week 1

A

Pin Squat ( Low pin )

4 x 3 @ 86.3 %

B1

Landmine RDL

3 x 10

B2

Front Rack KB lunge

3 x 20

C

Chin Up with Band

4 x 3

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FEEL IN LOVE WITH TRAINING AND SEE RESULTS

LEARN HOW TO IMPROVE YOUR PERFORMANCE AND YOUR APPEARANCE AND LIVE YOUR BEST LIFE STRONG & SEXY AND MOST OF ALL HEALTHY WITH CONFIDENCE !!!

Get S11 GYM PROGRAM
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The Proof
verified-athlete-avatar Marina Rigopoulou

Everyday Athlete

Verified Athlete

""I finally found something that is sustainable and fun to do props to the team""

verified-athlete-avatar Alexandros Alamanos

Everyday Athlete

Verified Athlete

""I have improved my Life and Training a lot since i started training with S11 and i keep getting better and better i highly recommend them""

verified-athlete-avatar Alekos Tsiro

Strength - hypertrophy training

Verified Athlete

""The App& the program is amazing and i've learned so much in the process .""

verified-athlete-avatar George Spyropoulos

Powerlifter

Verified Athlete

""The program is very solid and easy to follow and the app is Lit AF""

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

S11 GYM PROGRAM
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S11 GYM PROGRAM
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S11 GYM PROGRAM
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S11 GYM PROGRAM