Coach Justus Kree

Tactical / Military
Coach
Justus Kree

Features
6 sessions per week
Must use App app to view and log training
Team Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Hypertrophy P1: Week 1 Day 1

A1

WORLD'S GREATEST STRETCH

2 x 00:30

A2

Froggers

1 x 30

A3

Downward Dog and Cobra

1 x 30

A4

Scorpion

1 x 0:30

A5

Supine Leg Swing

1 x 10

A6

Thoracic Bridge

A7

Low Pogo + High Pogo

2 x 20

A8

Power Skip

1 x 20

A9

Carioca

1 x 20

A10

Straight Leg Bounds

1 x 20

A11

Sprint

3 x 20 @ 5, 7, 8

B1

RDL

4 x 10 @ 50, 55, 60, 65 %

B2

Bear Dog

3 x 10

C1

Bulgarian Split Squat

3 x 8

C2

Lateral Bound

3 x 10

D1

Overhead Press

3 x 8

D2

Pull-Up

3 x 12

D3

DB Farmer's Carry

3 x 30

Tuesday
Anaerobic Conditioning: Week 1 Day 2

A1

Scorpion

1 x 0:30

A2

Thoracic Bridge

A3

Low Pogo + High Pogo

2 x 20

A4

Power Skip

1 x 20

A5

Carioca

1 x 20

A6

Straight Leg Bounds

1 x 20

A7

Sprint

3 x 20 @ 5, 7, 8

A8

Supine Leg Swing

1 x 10

A9

Froggers

1 x 30

A10

WORLD'S GREATEST STRETCH

2 x 00:30

A11

Downward Dog and Cobra

1 x 30

B1

Sprint

5 x 30

B2

Rest

6 x 0:30

C1

Assault Bike

4 x 0:20

C2

Rest

4 x 0:10

D1

40 Yard Dash

3 x 1

D2

Burpee

3 x 10

D3

40 Yard Dash

3 x 1

D4

Rest

3 x 3:00

Wednesday
Hypertrophy Phase 1: Week 1 Day 3

A1

Straight Leg Bounds

1 x 20

A2

Sprint

3 x 20 @ 5, 7, 8

A3

Carioca

1 x 20

A4

Power Skip

1 x 20

A5

WORLD'S GREATEST STRETCH

2 x 00:30

A6

Froggers

1 x 30

A7

Downward Dog and Cobra

1 x 30

A8

Scorpion

1 x 0:30

A9

Supine Leg Swing

1 x 10

A10

Thoracic Bridge

A11

Low Pogo + High Pogo

2 x 20

B1

Turkish Get Up

3 x 5

B2

Deceleration Push Up

3 x 10

C1

Bench Press

4 x 10 @ 50, 55, 60, 65 lb

C2

Banded Y Raise

3 x 12

D1

Nordic Hamstring Curls

3 x 10

D2

Barbell Row

3 x 8

D3

DB Overhead Carry

3 x 30

Thursday
Aerobic Conditioning: Week 1 Day 4

A1

WORLD'S GREATEST STRETCH

2 x 00:30

A2

Thoracic Bridge

A3

Supine Leg Swing

1 x 10

A4

Scorpion

1 x 0:30

A5

Downward Dog and Cobra

1 x 30

A6

Froggers

1 x 30

B

Run

1 x 30:00

C

Stretching/Flexibility Circuit

1 x 15:00

Friday
Hypertrophy P1: Week 1 Day 5

A1

Scorpion

1 x 0:30

A2

Downward Dog and Cobra

1 x 30

A3

Froggers

1 x 30

A4

WORLD'S GREATEST STRETCH

2 x 00:30

A5

Supine Leg Swing

1 x 10

A6

Thoracic Bridge

B1

Box Jump

3 x 10

B2

Depth Drop

3 x 10

C1

Back Squat

4 x 10 @ 50, 55, 60, 65 lb

C2

Med Ball Sit-Up

3 x 12

D1

Incline DB Bench Press

3 x 8

D2

Chin-Up

3 x 12

D3

Front Rack KB lunge

3 x 8

Saturday
Week 1 Active Recovery

A

Active Recovery

1 x 30:00

Coach
coach-avatar Justus Kree

Justus has a B.S. in Exercise Science-Health and Human Performance, ACE Certified Personal Trainer & Sports Performance Specialist. He has coached D1 athletes, youth athletes, adults and tactical populations like police, fire, and military.

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