Swole Town

Swole Town

Bodybuilding, Strength & Conditioning, Tactical
Coach
Mike Richardson

You want to look like a beast AND be able to back it up with performance? You've come to the right place.

This programming borrows from multiple disciplines what is useful, including: Strongman, Powerlifting, Bodybuilding, plyometrics, and explosive training.

You can expect this training to be an old school punch in the mouth at times, blended with science-backed protocols and periodized blocks that will allow us to train multiple physical attributes concurrently without losing others.

A warning to the faint of heart.. this training is tough and will demand your best effort and full attention. Those who are luke-warm, look elsewhere. This is a community of people looking to be next-level individuals.

All training blocks include workout specific warm ups, demo videos and specific/easy to understand instructions.

All you need to bring is some fortitude, discipline, dedication and at times a willingness to suffer.. Everything else you need is right here waiting..

The Iron Gods have spoken. It's time to get SWOLE . We'll be waiting to welcome you to the town.

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Training Designed from Real Experience
From my time in the US Army (Infantry), to Federal Law Enforcement, time on SRT teams, and training special ops candidates and other high level athletes, this programming is NOT cut-and-paste. It's designed from experience and a lot of trial and error... This programming is born out of Blood, Sweat and Tears..
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Built From The Home Gym
All of our training is designed with the home-gym in mind. You can perform the training from a home gym, commercial gym, crossfit box, or anywhere else you've got basic, fundamental equipment.
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Train With a Purpose
This program is designed specifically to make you a stronger, more powerful and better conditioned athlete. A large emphasis is placed on strength and power, but we will cover all basis, ensuring you both look the part, AND can back it up anytime. Alphas only....
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We're Right Behind You
You'll have access to coaches who can answer questions, critique your form or offer guidance in any way you need. It's like having a trainer beside you for a fraction of the cost.
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Community
Train with others who hold themselves to a higher standard. We're building a community of people who want to be the best version of themselves. You don't be going it alone. You've got a team AND a coach by your side.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. Your goals are my goals. Your success is my success.
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Programming 7 days per week
Daily training that’s accessible and challenging for athletes of all levels. 4-5 lifting days (depending on the cycle), 1-2 Cardio/Recovery days.
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Exercise Video Guidance
Instructional videos for every movement to make execution easy and eliminate any confusion
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Detailed, expert instruction
I want this program to be as close to having a trainer beside you as possible. The training is fully scalable to your current level.
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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, all through an app.
Equipment
Required
Standard Gym Equipment (Barbell, Rack, Plates) // Dumbbells // Pull up Bar // Resistance Bands and/or Cables // Dedication // Fortitude
Recommended
Dip Bars // BFR Bands (occlusion bands) // Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
V.O.A.  INTENSIFICATION PHASE:  DAY 02 - UPPER BODY

A

Supine Band Pull Aparts

2 x 15

B

3-Second Pause Bench Press

5 x 3

C

Banded Push ups

4 x MAX @ 10

D

Bench Supported DB Row

8 x 8

E1

Dips

3 x 8

E2

Barbell Bicep Curl

3 x 8

F

Decline DB Triceps Extension

1 x 5

G

Turkish Get Ups

3 x 2

Monday
V.O.A. - INTENSIFICATION PHASE- DAY 03 - DEAD WALKER

A1

Assault Bike

1 x 100

A2

Burpee

1 x 3

B1

Neck Extensions

2 x 24

B2

Neck Flexion

2 x 24

B3

Lateral Neck Flexion

2 x 24

C1

Couch Stretch (Hip Flexors)

2 x 20

C2

90/90 Hip Stretch

2 x 20

C3

Kneeling Thoracic Spine Stretch

2 x 20

C4

Adductor Rock back with T-Spine Rotation

2 x 20

Tuesday
V.O.A. - INTENSIFICATION PHASE:  DAY 04  TACTICAL BEAST SHIT

A1

4-Way Dead Bug

2 x 8

A2

4 Way Med Ball Plyometric Throws

2 x 20

B

Barbell Deadlift

1 x 20

C

Lat Pulldown - Neutral Grip

1 x 7

D

Farmer Carries

4 x 40

E

Shrug Ladder

1 x 55

F

Cross-Body Hammer Curl

1 x 7

Wednesday
V.O.A. - INTENSIFICATION PHASE: DAY 05  - UPPER BODY BUILDING

A

Rear Delt Swings

2 x 30

B

Barbell Z Press

3 x 6

C

Close Grip Incline press

3 x 8

D

Crucifix Hold

2 x 30

E

Lateral Raise - Heavy Partial Reps

2 x 20

F

Tricep Pushdown

1 x 7

G

Standing Cable Crunches

3 x 20

Thursday
V.O.A. - INTENSIFICATION PHASE - DAY 06 - CARDIO/RECOVERY

A

Hill Sprints

1 x 12 @ 10

B

Ruck

Friday
V.O.A. - INTENSIFICATION PHASE:  DAY 07:  REST

A

Rest

Saturday
V.O.A. - INTENSIFICATION PHASE:  DAY 08

A1

Depth Jump to Vertical Jump

3 x 3

A2

Banded Lat/Hip Stretch

3 x 10

B

Back Squat

5 x 3

C

Neutral Grip Pull ups

5 x 2

D

Single Leg RDL

3 x 5

E1

DB Hang Snatch

1 x 10

E2

DB Walking Lunges

1 x 10

Coach
coach-avatar Mike Richardson

ISSA Tactical Conditioning Specialist, Former Army 11B Infantry, Federal LEO. Mike has trained Special Ops Candidates, MMA fighters, powerlifters and is the creator of Swole Town, Forged Female and multiple tactical Programs.

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No more wasted workouts. Your blueprint to massive gains is one click away. Your ride to Swole Town has arrived.

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FAQs
How long are your training sessions?
Training sessions should last around 1 hour and 15 minutes. Some days may take less time, depending on the cycle and the training day.
Why is this program better than others?
There are many solid programs. We offer training blocks full of modern methods mixed with old school effort. It's never a copy and paste type training program. We pull what's useful from across many training philosophies and integrate into an overall badass programming concept.
Can I do this program from my home gym?
Absolutely. Assuming you've got at least a base level of required equipment: squat rack, barbell, plates, dumbbells, resistance bands/cables.
Are you available if I need help with something?
Yes. I will be there to assist with anything from general questions to more advanced questions on your form/technique. Your success is my success and I'm all about it.
Who is this Training For?
This training program is for men or women looking to be bigger, stronger, more powerful and better conditioned animals.
The Proof
verified-athlete-avatar Mike Richardson

Coach

Verified Athlete

"I've been training for over 20 years and have evolved my training to where it is now, which is exactly what you see here. At 40 years old I'm still crushing it in the gym. This is my lifestyle."

verified-athlete-avatar Robert Savage

Muay Thai, Powerlifting, LEO

Verified Athlete

"I've lost over 80lbs on this program, and Coach Mike has worked closely with me to monitor progress. I've Gotten stronger on everything...600lb Deadlift, and still well conditioned. Highly recommend!"

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Swole Town
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Swole Town
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Swole Town
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