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STRONGHOLD: Advanced Strength & Performance

KJ Strength

Functional Fitness, Strength & Conditioning

Coach

Kevin Jensen

It's time to get serious. STRONGHOLD: Advanced Strength & Performance is the peak program of the KJ Strength system. Whether you're a current athlete training for your sport or a competitor looking to maximize your athletic potential, STRONGHOLD is the proven path to greatness. Gain access to the program that has helped thousands of athletes make incredible improvements in their overall strength and athleticism.

Inside STRONGHOLD, you'll find advanced training methods focused on major compound movements and purposeful accessories that drive home strength gains. This program is for the experienced athlete, in their prime or past it, who is looking for intentional workouts and performance improvements. Blast through lift plateaus and watch your totals progress as you develop discipline, consistency, and functional strength. STRONGHOLD ties your strength gains to explosive movements resulting in the ultimate strength & performance system.

Once an athlete, always an athlete. If you have a drive to improve your overall strength & power, STRONGHOLD is your weapon to get there. Even if you're past your prime or a retired athlete, you will be brought back to your athletic days and help you push towards your new goals. Whether you're trying to reach peak athleticism, accomplish an athletic goal like dunking a basketball, or simply trying to hold onto your athleticism for as long as you can, STRONGHOLD provides options no matter where you are in your athletic journey.

Part of the KJ Strength system, STRONGHOLD is the top tier program designed for athletic performance. Combined with ANCHOR, our beginner minimalist program, and ELEVATE, our intermediate program for lifetime fitness, you will have all the tools you need to adapt your training to your current goals, no matter where you are or the equipment you have available. Sign up for your free 7-day trial and take your strength & performance to the next level with STRONGHOLD.

$29 / mo

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Advanced Barbell Programming

STRONGHOLD uses proven strength cycles focused on the back squat, deadlift, bench press, overhead press, and their variations. Each training phase strategically layers intensity and volume to push performance and break through plateaus. This is barbell work for athletes ready to go all-in on real strength.

Develop Athleticism & Explosiveness

Jump higher, run faster, & change direction quicker. STRONGHOLD integrates strength training with explosive movements that translate to the game or real life. Whether you're a competing athlete or just training to keep up with your kids, STRONGHOLD helps you develop athleticism for any point in life.

Programming With Precision

STRONGHOLD uses 1RM tracking & percentage-based programming to dial in your sessions & maximize your performance. Watch your strength & speed numbers improve as you train with advanced, science-based training techniques.

Purposeful Accessories

Every exercise in STRONGHOLD has been selected by an experienced and certified strength & conditioning coach for one reason: to make you the best athlete you can be. Programmed supplemental exercises boost specific weak areas of the main lifts for performance improvements and safety.

Features

Programming 4 days per week

Challenging sessions designed to break through any plateau and push your strength to the max

Delivered through TrainHeroic

Streamline your training with simple tracking features and weight percentages. Train hard and let the app do the thinking!

Equipment

Required

Barbell // Dumbbells // Squat Rack // Kettlebells // Resistance Bands

Recommended

Specialty Barbells // Common Gym Machines

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

W2D1 - Hinge

Single Leg RDL

3 x 12

Goblet Squat

3 x 12

1-Arm DB Row

3 x 12

Deadlift

5, 5, 3, 3, 3, 3 @ 35, 45, 55, 68, 77, 87 %

KB swings

3 x 10

Alternating Reverse Lunges

4 x 6

Physioball Leg Curl

4 x 12

Hanging Leg Raise

3 x 15

DB Farmer's Walk

3 x 50

Tuesday

W2D2 - Push

DB Overhead Tricep Extension

3 x 12

Banded Face Pulls

3 x 12

Tempo Push-Ups

3 x 5

Bench Press

5, 5, 3, 3, 3, MAX, MAX @ 35, 45, 55, 67, 78, 87, 65 %

Banded Pull Aparts

3 x 15

Kneeling Landmine Press

4 x 8

Single Arm Landmine Row

4 x 8

Suitcase Carry

3 x 50

Ab Wheel

3 x 15

Wednesday

Optional Cardio Or Outside Activity

Thursday

W2D3 - Squat

Deep Squat Stretch

3 x 0:30

KB swings

3 x 12

1-Arm DB Row

3 x 12

Back Squat

5, 5, 3, 3, 3, MAX, MAX @ 35, 45, 55, 67, 78, 87, 65 %

Romanian Deadlift with KB

3 x 10

Romanian Deadlift

4 x 8

Lateral Lunge

4 x 8

Ab Wheel

2 x 15

Russian Twist

2 x 15

Friday

Friday STRONGHOLD Challenge

Tricep Kick Back

3 x 12

Feet Elevated Push-Up

3 x 12

Banded Face Pulls

3 x 12

Incline Bench Press

5, 5, 5, 5, 5, MAX @ 35, 45, 55, 65, 75, 82 %

Standing DB Upright Row

3 x 8

Dips

4 x MAX @ 8, 8, 8, 10

Chin-Up

4 x MAX @ 8, 8, 8, 10

DB Farmer's Walk

3 x 50

Dip Bar Leg Raise

3 x 15

Push-Up

1 x 100

Coach

More from KJ Strength

Kevin Jensen

Certified Strength & Conditioning Coach with 5 years of experience helping athletes of all ages reach their potential. Currently serves as the head strength coach for a D1 high school in Wisconsin. Combines proven programming with coaching that builds strength in the gym and in life.

Become the Stronghold

This is more than just a strength program—it’s a commitment to becoming stronger in every way. STRONGHOLD challenges you to push your limits, lead with purpose, and build the kind of strength that shows up where it matters most—at home, at work, and in lif

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FAQs

What makes STRONGHOLD different from other strength programs?

STRONGHOLD is designed for athletes focused on maximizing strength using science-backed training percentages and programming techniques. It is built for those who want to become physically and mentally stronger to excel in all areas of life.

Is STRONGHOLD suitable if I have a busy life?

Yes! Workouts are challenging yet manageable within an hour, allowing you to train effectively while balancing family, work, and other commitments.

How does STRONGHOLD fit with ELEVATE and ANCHOR?

All three programs share the same daily structure and goals but attack them with different approaches. Having access to all three lets you pick daily workouts that match your energy, schedule, equipment availability and strength needs.

What if I’m not into barbell lifts but still want to get stronger?

If barbells or percentages aren’t your thing, check out ANCHOR for minimalist training using just a kettlebell or weight vest, or ELEVATE for gym-based workouts with machines and free weights focused more on RPE. Both build real strength and fit your lifestyle while preparing you for life’s demands.

How do I sign up for all 3 programs: ANCHOR, ELEVATE, and STRONGHOLD?

To receive access to the complete program AND a discount code, send an email to kjstrength34@gmail.com.

Do I get access to a community with my program?

Yes! When you join ANCHOR, ELEVATE, or STRONGHOLD, you’ll be invited to our private Facebook group — a space for support, accountability, and connection with others on the same strength journey.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

STRONGHOLD: Advanced Strength & Performance