Shift Athlete
Strength & Conditioning, First Responders, General Fitness
Coach
Kyle Parker
Features
4 sessions per week
Must use App app to view and log training
Team Training
4 sessions per week
Must use App app to view and log training
Team Training
Programming That Fits Your Life
The best training program should survive your busiest week. Whether it's a string of night shifts, a bad call week, or family obligations. The program that allows you to stay consistent and make progress will be the one that serves you best over time. No more falling off the wagon every time life happens. This program is made for YOUR life.
Get Fit, Not Wrecked
Many of you have physically demanding jobs. Your workout program shouldn't leave you so beat down that you can't show up ready to perform. The key is minimum effective dose training that creates a consistent stimulus without leaving you overly fatigued.
Comprehensive Fitness
Most people want the same thing. Be healthy, look good, and be able to perform in the real world. These don't have to be mutually exclusive. This program incorporates it all into a time and energy efficient manner.
Be Resilient
Our bodies have to be able to do many things. Preparation is our greatest tool against injury and pain. Intentional incorporation of varied movement patterns and occasional "unconventional exercises" help keep us ready for everything thrown our way.
Adaptable
It helps to have a plan. But your plan should also be able to adapt to the realities of our lives. Lower volume training that combines resistance and cardiovascular work allows you to spread your workload out in a way that works best for you.
Features
Programming 2 days per week
Core program of 2 full body weight training days per week. Optional exercises when you have extra time. Also, general 2x per week conditioning recs.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
Delivered through TrainHeroic
Plan published weekly through the app. Makes it easy to track progress.
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2026-08-16
Monday
2026-08-17
A1
Split Pogos
2 x 30
A2
Bench Reverse Crunch
2 x 8
A3
Single Leg DB Calf Raise
2 x 8
B1
DB Bulgarian Split Squat
2 x 6
B2
Push Ups
2 x 10
C1
Single Leg Long Lever Hamstring Bridge
2 x 10
C2
Chin-Up
2 x 6
D1
Seated External Rotation
2 x 10
D2
Zercher Jefferson Curl
2 x 8
Tuesday
2026-08-18
A
Easy Cardio
Thursday
2026-08-20
A1
Split Jump
2 x 20
A2
Copenhagen Plank Dip
2 x 8
A3
Windshield Wipers
2 x 10
B1
Romanian Deadlift (RDL)
2 x 6
B2
Standing DB Press (Neutral Grip)
2 x 10
C1
Goblet Squat (Heels Elevated)
2 x 12
C2
1-Arm DB Row
2 x 8
D1
Alternating DB Hammer Curl
2 x 10
D2
DB Overhead Tricep Extension
2 x 10
Friday
2026-08-21
A
High intensity Conditioning
FAQs
How much training experience do I need?
What if I have less equipment?
This is designed for someone with intermediate training experience who struggles with consistency and competing responsibilities. Some basic familiarity with compound movements is beneficial but not necessary.
There are less equipment variations for almost all of the exercises. The biggest problem with this is sometimes your progress will reach a certain ceiling with equipment limitations. But certainly in the short term, it can be adapted fairly easily.
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