Sacred Performance

Sacred Strength Performance

Coach
Chuck Hollwedel

Are you tired of putting in hours of work in the gym and not seeing the results you want? Are you constantly searching for a new workout in hopes that it will help you reach your goals? Are you overwhelmed and confused by all the "fitness influencers" on TikTok/Instagram telling you that you need to do this or that in order to make progress? (P.S. Most of the influencers edit their photos/videos and claim that you too can get those "results.")

Program hopping every couple of weeks or worse, every workout isn't helping you. The TikTok/Instagram workouts aren't the path to get you to your desired goals.

Instead of trying to follow the latest trend or "the most killer leg workout ever," or searching endlessly every week/month to find your next your workout, follow a tried and true program that will actually get results.

Never have to think again about what you are going to do in the gym. Sign up for Sacred Performance and have fresh workouts delivered to your phone every week. Easily track progress with the app and start seeing your results sky rocket.

Sacred Performance will help you improve your body composition, improve your strength/lean muscle and improve your conditioning.

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Remove Confusion In The Gym
No more thinking about what to do in the gym. Take the guess work out of your warm-up, strength training and conditioning. Simply follow the program as outlined, watch the results flood in and attain your goals.
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Flexibility for Your Lifestyle and Goals
In this program there are dedicated strength training days and dedicated conditioning days, however you have the option to combine them as needed to better fit your schedule. There is also extra strength training sessions as well as conditioning sessions which you can choose for whichever better fits your goals.
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Optimize Strength, Health and Body Comp
Develop your best YOU. Dramatically improve body composition/lean muscle and increase strength through scientifically designed and intelligently progressed resistance training. Its proven strength fuels health and longevity. And improving strength only comes from strategically progressed exercises and volumes. NOT just chasing the coolest looking or most complex exercises.
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Optimize Your Conditioning
Stop the mindless cardio. Or you, yes I'm talking to you, stop avoiding it all together. Improving conditioning doesn't need to be boring. There's a time and place for steady state cardio but change up your routine with fresh and intelligent conditioning workouts.
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 warm up, mobility, strength and conditioning that is flexible to fit with your lifestyle. Optional 5th and 6th days programmed.
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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
Equipment
Required
Conventional Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-4-29

A1

Assault Bike/Elliptical/Jump Rope/Jog/Walk

1 x 3:00

A2

90/90 Rotations

1 x 5

A3

Hamstring Floss

1 x 10

A4

Ankle Rock

1 x 10

A5

WORLD'S GREATEST STRETCH

1 x 5

A6

Band Hip Flexor Stretch

1 x 10

A7

Squat Rotations

1 x 5

B1

4-Way Dead Bug

2 x 6

B2

Glute Bridge March

2 x 10

B3

Offset Split Squat

2 x 6

C

Back Squat

6, 6, 6, 12, 12 @ 50, 55, 60, 65, 65 %

D

RDL

8, 6, 5, 5 @ 7

E1

Front Foot Elevated Split Squat

3 x 8

E2

Prone Machine Hamstring Curl

3 x 12

F1

Leg Extension

15, 12, 10

F2

Weighted Glute Bridge

3 x 20

Monday
2024-4-30

A1

Assault Bike/Elliptical/Jump Rope/Jog/Walk

1 x 3:00

A2

T-Spine Opener

1 x 10

A3

Pass-Through

1 x 10

A4

Prayer Stretch

1 x 10

A5

A-Frame Heel Tap

1 x 5

A6

T-Spine Reach

1 x 10

B1

Face Pull

2 x 15

B2

Captain Morgan

2 x 5

B3

Shoulder Taps

2 x 8

B4

Scarecrows

2 x 10

C

Barbell Bench Press

5 x 10 @ 65 %

D

Bent Over Row

5 x 8

E1

Alternating DB Incline Press

12, 10, 8, 8

E2

Single Arm Lat Pull Down

4 x 10

F1

DB Floor Press

3 x 15

F2

Chest-Supported DB Row

15, 12, 10

Monday
2024-4-30

A

10 on 20 Off

8 x 10

Wednesday
2024-5-2

A1

Assault Bike/Elliptical/Jump Rope/Jog/Walk

1 x 3:00

A2

Pigeon Stretch

1 x 5

A3

Adductor Rock

1 x 6

A4

Ankle Rock

1 x 10

A5

WORLD'S GREATEST STRETCH

1 x 5

A6

Rear Foot Elevated Hip Flexor Stretch

1 x 20

A7

Squat Rotations

1 x 5

B1

Front Plank Foot Lifts

2 x 6

B2

Glute Bridge March

2 x 10

C

Offset Split Squat

2 x 6

D

Back Squat

7 x 4 @ 65 %

E

Barbell Deadlift

4, 3, 3, 2, 2 @ 70, 73, 73, 78, 78 %

F

Leg Press

3 x 8

G

Glute-Ham Raise

4 x 6

H1

Walking Lunges

3 x 6

H2

Seated Calf Raise

3 x 12

Thursday
2024-5-3

A1

Assault Bike/Elliptical/Jump Rope/Jog/Walk

1 x 3:00

A2

T-Spine Windmill

1 x 10

A3

Pass-Through

1 x 10

A4

Quadruped Reach Through

1 x 8

A5

Cat-Cow

1 x 10

B1

Chest Supported Reverse Fly

2 x 15

B2

Captain Morgan

2 x 5

B3

Shoulder Taps

2 x 8

C

Incline Bench Press

5 x 6

D

Pull-Up

5 x 5

E1

DB Overhead Press

4 x 6

E2

Seated Cable Row

4 x 8

F1

Dip

3 x 8

F2

1-Arm DB Row

3 x 10

Thursday
2024-5-3

A

Zone 2 Cardio

1 x 20:00

Coach
coach-avatar Chuck Hollwedel

Chuck Hollwedel is an assistant sport performance coach at the Division 1 collegiate level. With over a decade of experience, he has helped athletes with various sports and individuals of all fitness levels accomplish their goals.

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