Stronger at Home!: Training by Jarrod Free in TrainHeroic

Stronger at Home!

jfreeperformance

Coach
Jarrod Free

Training at home doesn't mean you shouldn't get amazing results.

jfreeperformance exists to drive human performance at every level regardless of the circumstances.

Training with jfreeperformance is for people who want to become stronger and more athletic than they have ever been, learning to use and move their bodies like they were meant to be moved. Being at home while you are training can be a huge advantage if you approach it with the right attitude, and since you are here, that is what you are doing!

Whether you have equipment on hand or not, you will become stronger and more confident in your abilities with Stronger At Home!

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No Equipment Needed
Sometimes you can't get to a gym or simply don't have the time to be throwing weight around but you still want to get stuck into your training and get some results. These sessions can be done on the spot with no equipment, so whether you are travelling, locked down at home, or simply unable to access your gym, you will have your training ready to go at all times!
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Strength / Core/ Posture
This program is designed to keep you fighting fit and strong, so we will be developing impressive whole body strength and stability while improving core strength and posture.
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Accessible and Challenging for Any Level
Complete beginners through to advanced athletes will find these workouts achievable but challenging. The intensity and difficulty of all movements can be scaled and adjusted to individuals, so you can be certain you will be training at the level you need to get great results.
Features
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Programming 4 days per week
Strength, conditioning, and mobility training that can be done at home with no equipment and is challenging from novice to advanced athletes!
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Exercise Video Guidance
All exercises included in this program are linked to a jfreeperformance video so you can be confident you will understand every movement included.
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Delivered through TrainHeroic
Straight to your phone is how you want your training delivered! This lets you get into the zone, flip your phone out, and rip straight into the work.
Equipment
Required
Enough space to lie down with arms and legs spread wide
Recommended
1 - 2kg Weights (dumbbells, weight plates or even tins of food!)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Session 1 Week 1

Prep

A

PREP - Stronger At Home Whole Body 1

3 ROUNDS 15 x Squat 15 x Push Up OR Incline Push Up 5 x Inchworm

B

Prisoner Walking Lunge

4 x 30

C

Push Up

6 x MAX

D1

Long Straight Arm Plank

3 x 30

D2

Down/Up Plank

3 x 15

E1

Wide Mountain Climber

3 x 10

E2

Pike Calf Raise

3 x 15

F

DB Prone 'T'

3 x 12

Tuesday
Session 2 Week 1

Prep

A

PREP - Stronger At Home Whole Body 2

Reverse Scorpion x 10 E/L Single Leg Hip Thrust x 10 E/L Single Leg Swing x 10 E/L Hip Thrust x 20 Floor Scap Slide x 20 Prone Thoracic Rotation x 10 E/S

B

Overhead Squat (Stick/Dowel)

5 x 5

C

Side Plank (Arm Extended)

3 x 30

D1

DB Swimmers (Floor)

3 x 10

D2

Single Leg RDL (BW)

3 x 10

Conditioning

E

Down/Up Tabata

Down/Up = From standing, chest to ground, return to standing. You can do these as a burpee, sprawl, or any other form of safe movement. MAX Effort 8 x 20s Work / 10s Rest Down/Up Record total Down/Ups completed

F1

Flat Back Jackknife Hold

3 x 20

F2

Flat Back Flutter Kick

3 x 20

Thursday
Session 3 Week 1

Prep

A

PREP - Stronger At Home Whole Body 3

2 ROUNDS Wide Mountain Climber x 10 E/L Pike Pushback x 10 DB Prone Y x 10

B

Bulgarian Split Squat (BW)

4 x 8

C

Low Bear Crawl

4 x 40

D1

Straight Arm T-Rotation

4 x 6

D2

Single Leg Y-Balance

3 x 4

E1

Seal Push Up

4 x 10

E2

Hip Thrust (Feet Elevated)

4 x 10

F1

Turtle (Core)

3 x 30

F2

Modded V-Up

3 x 10

Friday
Session 4 Week 1 (Core + Postural)

A1

Foam Roller Long Straight Arm Plank

4 x 20

A2

DB Prone 'T'

4 x 20

Conditioning

B

CORE - Up/Down Plank 30/30s x 5

Up/Down Plank 5 ROUNDS 30s Work 30s Rest

C

Side Plank (Forearm)

4 x 20

D1

Prone BW 'Y' Raise

3 x 15

D2

Bird Dog

3 x 5

Coach
coach-avatar Jarrod Free

Strength & Conditioning Coach of elite rugby league players, martial artists, endurance athletes and military members since 2013. NSCA CSCS and Masters Degree in High Performance Sport.

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Working Out From Home Can Be Amazing!

Don't fall into the habit of not being at the gym and not training. Training without any equipment can lead to great results! Short, sharp and challenging workouts that are scalable to any level will have you feeling strong, confident and mobile!

Start My 7-Day Free Trial
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FAQs
I have never done a training program before. Can I use this one?
Absolutely! This program is designed to be challenging for complete beginners all the way through to advanced athletes.
I just want to be fit and healthy. Is this program right for me?
This program targets whole body strength with a big focus on core strength and postural improvement, so it is fantastic for someone wanting to improve their overall health and wellbeing.
How will I know how to perform the exercises?
Every exercise will have a jfreeperformance video linked, which will demonstrate and explain the movements.
The Proof
verified-athlete-avatar Shannon D

Everest Climber, Powerlifter, Triathlete

Verified Athlete

"Jarrod's coaching gave me the strength and stamina to reach Mt Everest!"

verified-athlete-avatar Fed D

Aspiring Ninja Warrior

Verified Athlete

"Jarrod’s TrainHeroic programs provide a diverse and fun way of keeping up motivation and improving my fitness. Jarrod provides expertly designed programs that focus on your full body. Since working with him in-gym and through lockdowns I’ve developed discipline and see (and feel!) the results."

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Stronger at Home!
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Stronger at Home!
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Stronger at Home!
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Stronger at Home!