S11 GYM PROGRAM

Strong Eleven

Bodybuilding, General Fitness, Strength & Conditioning, Powerlifting

Coach

Lowbar Mike

What’s included: Individualized program design and coaching services for powerlifting, bodybuilding, and general sport Weekly check-ins consist of technical analysis of the squat, bench press, and deadlift, as well as readiness, recovery and wellness monitoring, and program adjustments Goal-based powerlifting,bodybuilding competition strategy Access to the S11 Athlete Management System for data tracking and analysis of your training and performance Access to the S11 Technique VIDEO Resource for comprehensive technique and biomechanical guidance on the squat, bench press, and deadlift

$5 / mo

Get S11 GYM PROGRAM

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

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

Access to your coaches

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

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

Committed Teammates

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

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.

Equipment

Required

Barbell // Rack // Plates // Bench

Recommended

Dbs // Kbs // Pull up bar // Gym Equipment

Sample Week

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

Sunday

Full Bodyy week 1

Circuit

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

Block Deadlift ( comv)

5 x 4 @ 60 %

Plyo Push-Up

5 x 4

Bent Over DB Row

3 x 12

Landmine side to side press

3 x 12

Landmine Split Squat

3 x 20

Cable Rotations

3 x 24

Monday

Conitioning intervals week 1

Warm up

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

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

Recovery

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

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

Close Grip Floor Press

4 x 4 @ 83.7 %

Chest Supported Upper Back Cable Row

3 x 12

30 Degree Incline DB Bench Press

3 x 12

Inverted Row with Agnles 90

3 x 10

DB Lateral Raise

15, 8, 8, 8, 8, 8

Wednesday

long distance Cd week 1

Prep

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

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

Pin Squat ( Low pin )

4 x 3 @ 86.3 %

Landmine RDL

3 x 10

Front Rack KB lunge

3 x 20

Chin Up with Band

4 x 3

Coach

More from Strong Eleven

Lowbar Mike

Michalis Milonas aka ‘’Lowbar Mike” I was born in 1988 and I’ve been occupying myself with sports consistently for the past 13 years. I have previous experience with all kinds of sports. For the past 6 years, I’ve been occupying myself intensively and professionally with the field of Strength and Conditioning, while for the past one and half years I am the owner of the strength gym, Strong11