Strong & Functional

Nico Battisti

Coach
Nico Battisti

Why Strong & Functional?

Take the guess work out of your training.

If you want to spend less time in the gym, increase strength, endurance, mobility, power, and athleticism but don't want to sacrifice aesthetics, this is for you!

As a programming lead for a top New York City gym, I know what the busy day to day is like. Finding time to make it to the gym, while also staying intrigued, can be a weekly task. However, I created this program to make fitness more fun + accessible to those outside of my Group Fitness/Personal Training home base.

Features

  • 3 Sessions Per Week
  • Demo Videos
  • 1:1 Chat
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Strength + Muscle
This is where we will spend the most time. Compound + Isolation exercises to increase strength and build muscle
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Mobility
Strength meets flexibility. Spend less time passive stretching and more time becoming strong AND flexible. Mobility will be integrated into our strength work as well as the 10 minutes of prep before every session.
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Conditioning
Train the heart. Every session includes a fun conditioning piece that will keep you engaged. It may include Kettlebell Complexes, Interval Training, Rowing, Biking, SkiERG
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Power + Athleticism
Don't accept that there is a certain point in life where you don't need to run or jump. We need to maintain the ability to produce and absorb force ESPECIALLY as we age.
Features
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Programming 3 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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Demo Videos
Videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Easily track progress week in and week out
Equipment
Recommended
Full Gym Access // Barbells can be subbed for Dumbbells or Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Hinge + Upper Push

A1

Prone Hip CAR

1 x 10

A2

Prone Swimmer

1 x 10

A3

Copenhagen Side Plank Rotation

1 x 10

A4

KB Windmill

1 x 10

A5

Burpee

1 x 10

B1

Single Leg Calf Raise

3 x 10

B2

Barbell Sumo RDL

3 x 8

B3

Barbell Bench Press

3 x 8

C1

Dual KB Single Leg Deadlift

5, 4, 3

C2

KB Alternating Z Press

3 x 16

D1

Box Jump

30, 20, 10

D2

AbMat Sit Up

30, 20, 10

D3

Push-Up

30, 20, 10

Wednesday
Squat + Upper Pull

A1

Prone Hip CAR

1 x 10

A2

Prone Swimmer

1 x 10

A3

Iso Spanish Squat

1 x 60

A4

Band Pull-Apart

1 x 15

A5

Turkish Get Up

1 x 3

B1

Heel Elevated Back Squat

3 x 8

B2

Weighted Pull Up

3 x 4

C1

Forward Lunge with Rotation

3 x 8

C2

Alt. Gorilla Row

3 x 16

Isometric Grind

D

2-3 Rounds with minimal rest: - KB or DB Farmers Carry x 1 min - HEAVY Sled Push or Bike x 1 min - KB or DB SA Farmers Carry x 30/side (1 min total) - HEAVY Sled Push or Bike x 1 min - Ring (or TRX) Plank x 1 min *Rest as needed If sled or bike is troublesome, you can sub for rowing, skiing, running, burpees, any cardio of choice

Friday
Full Body

A1

Prone Hip CAR

1 x 10

A2

Prone Swimmer

1 x 10

A3

Band Plank March

1 x 20

A4

Band Abduction

1 x 20

A5

HK Bottoms Up Press

1 x 5

A6

A-Skip

1 x 30

Sprints

B

3-5 Rounds 20 seconds on 40 seconds off (3-5 min) - Sprint @95-100% *Can sub for assault bike, rower, SkiERG if not running

C

Barbell Hip Thrust

10 x 5

D1

Barbell Strict Press

3 x 8

D2

Bodyweight Row

3 x MAX

D3

SA Rack Cossack Squat

3 x 6

Death By Squat Cleans

E

EMOM - Dual Squat Clean x 1-2-3-4-5-6...Keep going (i.e. min 1 = 1 rep and rest remainder of the minute, min 2 = 2 reps and rest remainder of the minute, min 3 = 3 reps, keep going just before form is compromised or you can no longer keep up with the clock)

Coach
coach-avatar Nico Battisti

I am a lifelong athlete and former football player that specializes in Kettlebell and Mobility training. With a degree in Exercise Science, I take a science-based approach to fitness while also having the ability to get creative by curating different training formats to keep things fun + engaging. My goal is to help everyone become a well rounded athlete.

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Let's do it!

If you are ready to unleash your inner athlete, sign up now!

Start My 7-Day Free Trial
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FAQs
What if I have limited equipment?
That's okay, everything can be modified. For example, a Barbell Bench Press can be substituted with a Dumbbell Bench Press. You can always direct message me for additional options as well.
What if I am dealing with pain or injuries?
We can work around it! Direct message me and we can chat about modifications.
What if I'm new to fitness?
Perfectly fine! This is a scalable program. You will have direct access to chat with me for modifications. I will also be happy to view videos in the chat to help with form.
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