Strength & Performance 3X

JT Strength

Strength & Conditioning, Functional Training, Functional Fitness
Coach
Josh Thomas, MS, CSCS, CPT

This program is designed for those who may have time constraints or need a bit more flexibility with their training.

Get ready for THREE TOTAL BODY STRENGTH sessions & an OPTIONAL CONDITIONING session each week!

$53 / mo
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Features
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Guidance from your Coach
Ask questions and get detailed coaching feedback you need to grow!
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Programming 3 days per week
3 total body training days that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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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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Delivered through TrainHeroic
Stressing over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettlebells // Dumbbells // Resistance Bands // Foam Rollers
Recommended
Conventional Gym or access to Barbells // Benches // Trap Bars
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Total Body

TOTAL BODY MOVEMENT PREP

A

Movement Prep Circuit

Deep Squat with Thoracic Spine Rotations: 6 (each direction) Shin Box Rotations: 5 reps (each way) Angels & Devils: 5 reps Plate Halos: 8 (each way) Table Top Bridge & Reach Over: 5 (each side)

B1

Seated Box Jumps

3 x 6

B2

Incline Plyo Pushups

3 x 6

B3

TRX Power Pulls

3 x 8

C

Barbell Pulse Squats

3 x 6

D

Single Leg RDL to Step Up

3 x 6

E1

Pull-Up

3 x 8

E2

Resistance Band Face Pulls

3 x 14

F1

DB Cossack Lunge with Rotation

3 x 5

F2

DB Glute Bridge Floor Press

3 x 8

Core Work

G

Core Circuit

Perform the exercises shown below: Banded 10-12 Sticks: 8 (each side) Physioball Squeeze Deadbugs: 6 - 8 reps (per side) Hallow Hold Rocks: 8 rocks - if these are too challenging, regress to the hallow hold exercise & hold for 40 seconds

Wednesday
Total Body

TOTAL BODY MOVEMENT PREP

A

Movement Prep Circuit

Deep Squat with Thoracic Spine Rotations: 6 (each direction) Shin Box Rotations: 5 reps (each way) Angels & Devils: 5 reps Plate Halos: 8 (each way) Table Top Bridge & Reach Over: 5 (each side)

B1

Kneeling DB Woodchoppers

3 x 6

B2

KB Thrusters

3 x 6

B3

Hand Supported RDL & High Pull

3 x 6

C1

Pulse Hip Thrusts

3 x 10

C2

DB Goblet Squats

3 x 8

D1

Shin Box Cable Rows

3 x 8

D2

Pike Pushup

3 x 10

E1

Y Raises

3 x 14

E2

Farmer Carry Marches

3 x 25

Core Work

F

Core Circuit

Perform the exercises shown below: Perform 2 rounds Hallow Hold Rocks: 8 rocks - if these are too challenging, regress to the hallow hold exercise & hold for 40 seconds Stir the Pot: 8 each way Starfish Crunches: 8 (each side)

Friday
Total Body

TOTAL BODY MOVEMENT PREP

A

Movement Prep Circuit

Deep Squat with Thoracic Spine Rotations: 6 (each direction) Shin Box Rotations: 5 reps (each way) Angels & Devils: 5 reps Plate Halos: 8 (each way) Table Top Bridge & Reach Over: 5 (each side)

B1

Plyo Step Ups

3 x 6

B2

Rainbow Med Ball Slams

3 x 6

B3

Resistance Band Kettlebell Swings

3 x 6

C1

Kettlebell Squat & Curl

3 x 5

C2

Kettlebell Front Rack Lateral Lunge & Press

3 x 5

D1

Pendlay Rows

3 x 8

D2

Banded Adduction Pushups

3 x 5

E1

Banded Hip Hyperextensions

3 x 12

E2

Resistance Band Kettlebell Carry

3 x 25

Saturday
Conditioning 

A

Stationary Biking

1 x 30:00

Static Stretching 

B

Static Stretching

Prone Quad Stretch: 2 x 15 seconds Adductor Stretch: 2 x 15 seconds Pigeon Pose Stretch: 2 x 15 seconds

Coach
More from JT Strength
coach-avatar Josh Thomas, MS, CSCS, CPT

Strength & Conditioning Coach

FAQs
How long will each workout take?
Approximately 45-60 minutes.
Is there a commitment to join?
Besides a commitment to the process, no! You are free to cancel in the app at any time
What level is recommended to engage in this program?
Intermediate or Advanced. You should have some training experience and at least know how to perform all foundational movement patterns such as squat, hip-hinge, lunge, push, pull, and carry.
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