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Strong & Fit

Last One Best One Athletics LLC

General Fitness, Strength & Conditioning, Functional Fitness, Functional Training
Coach
Jacob Nowak

The Strong & Fit Training Team is designed to do just that - develop both your strength and fitness. This program revolves around 3 strength focused days and 3 dedicated conditioning days.

The strength training days will follow a 3 day training split consisting of 1 lower body day, 1 upper body day, and 1 full body day centered around the big 3 lifts (squat, bench press, deadlift) and their variations. Following the main lift of the day, accessory work will target commonly weak/imbalanced muscle groups and focus on increasing strength and musculature in these areas.

Conditioning days will vary in both intensity and format, but always sticking to 2 main days and 1 optional day. A mix of conditioning modalities will be used in order to elicit best results, as well as keep the conditioning interesting for you. Some days may utilize a high intensity circuit, others may be more focused on steady state.

You should feel confident in your ability to perform the basic powerlifts (squat, bench press, deadlift) as well as be proficient in the basic movement patters of squat, hip hinge, lunge, push, pull, and carry before starting this training program as they are all heavily utilized.

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Conditioning That Isn't Boring
Increase your fitness and develop your heart health in a way that doesn't force you to spend an endless amount of time on a treadmill if you don't want to.
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Build Strong Functional Muscle
Build muscle that not only looks good, but also serves a purpose. Training is designed to get you strong in a way that will help you in your daily life and help to decrease common imbalances/weak points in many people.
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Alternate exercise suggestions.
Don't have a particular piece of equipment needed for a programmed exercise? Don't worry, alternative exercises to target the same muscle group will be suggested for exercises that may use special equipment.
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Longevity Focused Approach
Training should be sustainable and leave you feeling better, not beat you down and leave you with no energy. That is why Strong & Fit training focuses on ensuring that you are doing enough to elicit a positive training response, but not so much that you are sore for days on end.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. Questions will be answered within 24 hours, if not sooner.
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Programming 6 days per week
3 strength training days and 3 conditioning days all structured to help you achieve the best results possible.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Alternate Exercises
Suggested alternate exercises for if you don't have a certain piece of equipment or if it is a commonly difficult exercise.
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Committed Teammates
Communicate and push each other through the team group chat.
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Delivered through TrainHeroic
Get your programming and easily track your progress all in the app. See what you previously did without having to search for it in previous weeks.
Equipment
Required
Barbell // Plates // Squat Rack // Adjustable Bench // Dumbbells // Kettlebells // Physioball // Cardio Machine (bike, rower, etc.)
Recommended
Resistance Bands // Conventional Gym // Glute-Ham Developer // Lat Pulldown // Specialty Bars // Battle Ropes // Plyo Boxes // Sled or Prowler w/ Strap // Medicine Balls // TRX Straps // Jump Rope // Chains
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body Strength

A1

Goblet Box Squat

3 x 5

A2

Physioball Leg Curl

3 x 10

A3

Bird Dog

3 x 5

B

Box Squat

3 x 8

C

DB RDL

3 x 12

D

DB Reverse Lunge

3 x 10

E1

Lying Leg Curl

3 x 15

E2

Back Extension

3 x 15

F

Parasympathetic Breathing

1 x 5:00

Monday
Conditioning 1

Prep

A

General Full Body Warm Up

5-10 min easy cardio (treadmill, bike, rower, walk, stepper, etc.) 1) Lunge Stretch w/ Overhead Reach to Hamstring Reach - x5 each side, hold each position for 1 deep breath in and out 2) Front Leg Swings x10/Leg 3) Side Leg Swings x10/Leg 4) Forward & Backward Standing Knee Circles x10/Leg 5) Thread the Needle x10/Side *6) Over & Backs x10 *7) Around the Worlds x10/Side 8) Shoulder Halos x10/Side 9) DB or Plate External Rotations x10 *use whatever works for these - PVC Pipe, Resistance Band, Broom Stick, etc.

Circuit

B

4 Rounds - use the same weight the whole round, don't set the KB down until the rest period. Pace yourself, don't gas out right out of the gate. KB Swing - x10 1 Arm KB Farmers Carry Right - x40yds KB Goblet Squat to Press - x5/side - hold KB at chest, squat down then press KB overhead at the top 1 Arm KB Farmers Carry Left - x40yds 2:00 rest between rounds

C

Lying Leg Raise On Bench

3 x 10

D

Parasympathetic Breathing

1 x 5:00

Tuesday
Upper Body Strength

A1

Neutral Grip DB Bench Press

3 x 5

A2

Band Face Pull

3 x 10

A3

Dead Bug

3 x 5

B

Close Grip Bench Press

3 x 8

C

Lat Pulldown

3 x 12

D1

Incline DB Bench Press

3 x 12

D2

Chest-Supported DB Row

3 x 15

E1

EZ Bar Skull Crushers

3 x 15

E2

EZ Bar Curl

3 x 15

F

Parasympathetic Breathing

1 x 5:00

Wednesday
Conditioning 2

Prep

A

General Full Body Warm Up

5-10 min easy cardio (treadmill, bike, rower, walk, stepper, etc.) 1) Lunge Stretch w/ Overhead Reach to Hamstring Reach - x5 each side, hold each position for 1 deep breath in and out 2) Front Leg Swings x10/Leg 3) Side Leg Swings x10/Leg 4) Forward & Backward Standing Knee Circles x10/Leg 5) Thread the Needle x10/Side *6) Over & Backs x10 *7) Around the Worlds x10/Side 8) Shoulder Halos x10/Side 9) DB or Plate External Rotations x10 *use whatever works for these - PVC Pipe, Resistance Band, Broom Stick, etc.

Circuit

B

Bike Intervals 15 Minutes Total 0:15 fast/hard pace but not maximum effort 0:45 easy pace if no bike use whatever type of cardio machine you have available (rower, elliptical, etc.)

C

1/2 Kneeling Wood Chopper

3 x 8

D

Parasympathetic Breathing

1 x 5:00

Thursday
Full Body Strength

A1

KB Suitcase Deadlift

3 x 3

A2

DB Windmill

3 x 5

A3

Front Plank on Elbows

3 x 0:30

B

Trap Bar Deadlift

3 x 8

C

Seated DB Shoulder Press

3 x 10

D1

Goblet Squat

3 x 12

D2

1-Arm DB Row

3 x 12

E

Rope Face Pull

3 x 15

F

Parasympathetic Breathing

1 x 5:00

Friday
Conditioning 3 *Optional*

Prep

A

General Full Body Warm Up

1) Lunge Stretch w/ Overhead Reach to Hamstring Reach - x5 each side, hold each position for 1 deep breath in and out 2) Front Leg Swings x10/Leg 3) Side Leg Swings x10/Leg 4) Forward & Backward Standing Knee Circles x10/Leg 5) Thread the Needle x10/Side *6) Over & Backs x10 *7) Around the Worlds x10/Side 8) Shoulder Halos x10/Side 9) DB or Plate External Rotations x10 *use whatever works for these - PVC Pipe, Resistance Band, Broom Stick, etc.

Circuit

B

Accumulate 30 minutes of easy steady state cardio. Aim to keep your heart rate around 60-70% max heart rate (zone 2). Method of your choice: Walk (outdoor or treadmill - flat or incline) Ruck (walk w/ weighted backpack or weight vest) Bike (outdoor, spin bike, or assault bike) Elliptical Rower Ski Erg Stair Stepper Light Sled Drags/Pushes Etc. Stick with one for the whole 30 minutes or choose 2-3 different options and break down the 30 minutes between them.

C

Superman

3 x 10

D

Parasympathetic Breathing

1 x 5:00

Coach
coach-avatar Jacob Nowak

I'm a certified strength coach with 10 years of experience working with athletes and general population clients. Over the last 6 years I have also been coaching athletes in strongman, highland games, and shot put & discus. I'm currently a competitor in highland games and occasionally will compete in strongman and open track & field meets in shot, disc, and hammer.

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Prepare for all of life's moments.

Life is too short to not be ready for anything it may throw at you. Be ready to play with your kids, go out on your next adventure, or to bring in all the groceries in one trip. Whatever my come up in life, being strong and fit makes it better and easier.

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FAQs
Who is training for?
Anyone who wants to improve their overall strength and fitness.
What can I expect on an average training day?
You should expect a training session that will last between 60-90 minutes including a 10 minute warm up and 5 minute cooldown. Programming will either focus on strength training (3 days/week) or conditioning (2 days/week + 1 optional day).
What level of training experience do I need to have for this program?
Intermediate to advanced. You should be confident in performing barbell and dumbbell lifts (squat, bench, deadlift, and variations), as well as being comfortable in the basic movement patterns of squats, hip hinges, lunges, presses, pulls, and carries.
How often is programming updated?
Sets and reps will be updated weekly to help progress the lifts of the current cycle. Every 3-4 weeks, exercises and circuits will be changed in order to continue progressing in your strength and fitness as well as to avoid boredom in training.
What if I don't have the right equipment for, or can't do an exercise?
No worries! Alternate exercise suggestions will be included in exercise notes in case you don't have a certain piece of equipment or if it is an exercise that can be difficult for some who may not have the strength or knowledge to perform it (e.g. swapping in a leg curl instead of glute-ham raises).
Is there coach support available?
Yes! You can ask any questions through the TrainHeroic messaging feature, either in the team chat or directly to me.
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When you join a team you’re getting more than programming, you’re joining an online community.

Strong & Fit
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Strong & Fit
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Strong & Fit
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