Spartan Squad

Tactical Fitness

Coach
JC

You can have it all.

Stop thinking you have to choose between being better at running and adding strength & size to your body.

With Spartan Squad, you no longer have to listen to the non-believers who say you can't improve your endurance while getting stronger and bigger at the same time. And the great thing is it doesn't require hours out of your day either.

At the touch of an app you now have instant access to training principles that have taken years to perfect, and a coach that has led many athletes from complete novices to world class competitors.

Not only does Spartan Squad offer 6 training sessions a week which guarantee to improve your fitness, no matter what your background, but you also have complete access to a community of like minded people who will be on exactly the same path to success as you, and a coach who will be there to guide you through the journey one day at a time.

My offer to you is simple - show up each day with discipline, determination and a desire to improve, and I will do the rest of the hard work for you.

This is only the beginning of gains you never thought were possible.

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Take your aerobic fitness to new levels
Stop spending hours and hours running which is leaving you fatigued, injured and demotivated. Instead run faster, further and with more ease with no more than 3-4 hours of running per week.
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Efficient training to get you strong
You don't have to spend hours in the gym to see the gains you want, this program is about getting maximal results in minimal time. 3 sessions a week is all you need.
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Direct access to world class coaching
The rules are the same whether you've been training 2 months or 20 years, if you're training for ultra marathons or a social run - join this programme and you'll be astounded with the results.
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Incredible value
No other programme offers both hypertrophy and running improvements like this.
Features
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Access to your coach
I check through the comments and questions section on the app multiple times a day, so will be able to answer your queries.
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Programming 6 days per week
Daily weight training or running sessions that’s for athletes of any level or background and will take you to your fitness goals.
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Exercise Video Guidance
Instructional videos, along with pointers, to help you execute the movements correctly and safely.
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Detailed, expert instruction
A coach who will answer your questions and give you the gameplan for each day.
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Committed Teammates
Joining like minded people who are on a similar journey to you will always keep you accountable and motivated.
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Delivered through TrainHeroic
There is no better fitness app on the market for tracking your fitness. Why haven't you downloaded it already?
Equipment
Required
Cables // Barbells // Dumbbells // Plate Loaded machines // Running trainers (for runs) // Watch/Phone (for timing)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

Run

5:00, 40:00, 5:00

Monday
Week 1 Day 2

A

Smith Machine seated overhead press

3 x 10

B

Seated Cable Sternal Press

3 x 10

C

Cross body tricep extensions

3 x 10

Tuesday
Week 1 Day 3

A

Run

5:00, 20:00, 3:00, 20:00, 3:00, 5:00

Wednesday
Week 1 Day 4

A

Pull Ups

3 x 10

B

Standing Hammer strength lat row

3 x 10

C

Rear delt chest supported row

3 x 10

D

Standing Barbell Curls

3 x 10

Thursday
Week 1 Day 5

A

Run

5:00, 10:00, 1:30, 2:00, 1:30, 2:00, 1:30, 2:00

B

Run

1:30, 2:00, 1:30, 2:00, 1:30, 10:00, 5:00

Friday
Week 1 Day 6
Saturday
Week 2 Day 0

A

Leg Extension

3 x 10

B

Heel-elevated Barbell Squat

3 x 10

C

Quad leg press

3 x 10

D

Calf press

3 x 10

Coach
coach-avatar JC

15 years fitness coaching experience and nearly 10 years in the military. I have tried every training method or regime possible, and have developed my principles of training over my whole life. I have helped 100's of people reach their fitness and performance goals, and now I want to share what I know with you.

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Come and try it out 7 days for free

If you keep doing the same thing, you'll keep getting the same results. But if you join Spartan Squad, nothing is off limits.

Start My 7-Day Free Trial
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FAQs
Can I join Spartan Squad at any time?
Yes, absolutely! The programme is run in 8-12week mesocycles, but you should join at any point and you'll still get maximal benefit from the training.
Do I need access to a gym?
For the weight training aspect, you will need access to the equipment listed above - but if you have a home gym and need help working out substitutes for the exercises listed, I'll be there to help.
The weight sessions seem short, why is that?
Given the volume and frequency of the training programme as a whole, doing too many exercises will have a detrimental effect on your body's ability to recover. You will make great strength/size progress with the plan just as I have.
Do I need a Heart Rate monitor?
No not at all - it helps to have an extra measure of data to judge your effort and exertion by, but the running sessions are designed to off your perceived exertion and pace, not on anything else.
6 days seems like a lot to train, do I really have to do each session?
The plan is absolutely designed to be followed each day, and the weights sessions last only 30-40mins. However, if you want to focus on just running or just weight training, you can use the programme to do this. Do as much or as little as you can.
Do I have to have trained before to start this programme?
You don't - this programme is for all levels of experience and ability. There are tutorials for the exercises you perform and descriptions for how to complete the running sessions, plus I will be able to help answer any questions you have.
Do I have to pay for the TrainHeroic app?
The app is free, but the programme is what you pay for. You get a 7-day free trial when you sign up and you can unsubscribe at any time.
Why do I have to pay in dollars?
The app is owned by a US company. If you are in the UK, you will be billed in pounds at your banks exchange rate.
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When you join a team you’re getting more than programming, you’re joining an online community.

Spartan Squad
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Spartan Squad
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Spartan Squad
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