Wise Performance Lab

Powerlifting, Strength & Conditioning
Coach
Joe Wise

Designed for the athlete looking to get strong. Our style of powerlifting training focuses on the core movement patterns but also adds in plenty of supplemental exercises for each pattern, progressed monthly to maximize strength. We train the core compound movements (bench, squat, deadlift) regularly.

4 days/week of lifts, 1 day/week of optional conditioning


60-75 minutes per day

Check out the sample training day


Only $29/month, click the link to get started today!

Features
5 sessions per week
Must use App app to view and log training
Team Training
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 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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 longer.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Phase 1 - Week 1 - Squat 

Prep

A

Squat Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!

B

Back Squat

6, 6, 5, 5, 5, 5 @ 40, 60, 80, 80, 80, 80 %

C1

DB RDL

3 x 6

C2

Seated Cable Row

3 x 12

D1

DB Single Leg Glute Bridge

4 x 6

D2

High Plank Spider Crawl

4 x 1:00

D3

Alternating Bird Dogs

4 x 20

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Monday
Phase 1 - Week 1 - Conditioning

Prep

A

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

B

30 Second Rolling Sprints

1 x 19:30

C1

Suitcase + Front Rack Farmer Carries

3 x 90

C2

Toes to Bar

3 x 12

D

Runner Yoga Flow (7 minutes)

1 x 7:00

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Tuesday
Phase 1 - Week 1 - Bench

Prep

A

General Warm Up

The goal of our warm up is to get the blood pumping to the muscles, bring our muscles through full ranges of motion, and to prime our brain-to-nerve-to-muscle connections for the specific movement patterns in the workout of the day. We try to get all this done in 10 minutes or less. Everyone's body is different so if you feel like you need to add in/substitute some of the warm up, feel free! Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B

B

Bench Press

6, 6, 5, 5, 5, 5 @ 40, 60, 80, 80, 80, 80 %

C1

DB Goblet Side Lunge

3 x 12

C2

Leg Extension

3 x 12

D1

KB Hip Flexor March

4 x 16

D2

Seated Single Leg Calf Raise with Weight

4 x 16

D3

Side Plank on Elbows

4 x 1:30

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Wednesday
Phase 1 - Week 1 - Accessory

Prep

A

Squat Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!

B

Front Squat

6, 6, 8, 8, 8 @ 40, 60, 74, 74, 74 %

C1

Chin-Up

3 x 10

C2

DB Side Raise

3 x 12

Strength/Power

D

Arm Farm: Ladder

6 Rounds: (Descending Ladder) Round 1 = 10 reps at each exercise, Round 2 = 9 reps at each exercise ..... Round 6 = 5 reps at each exercise - DB Hammer Curl - Diamond Push Ups - V-Ups *No Rest Until your entire round is completed!

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Thursday
Phase 1 - Week 1 - Deadlift

Prep

A

Hinge Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!

B

Conventional Deadlift

6, 6, 8, 8, 8 @ 40, 60, 74, 74, 74 %

C1

DB Overhead Press

3 x 10

C2

Cable Low to High Chest Fly

3 x 10

D1

Dip

4 x 12

D2

DB Reverse Fly

4 x 8

D3

Cable Crunch

4 x 20

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

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