Tech Strong

Alexander Training

Coach
Kathryn Alexander

Tech Strong is designed for the tech executive who works at a computer all day. You may have a standing desk and take walking breaks, but you want to add in strength training to feel better now and in the future.

Tech Strong is a structured, progressive training plan that uses science based strength and conditioning to counter the effects of your sedentary job.

Get started feeling stronger today!

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Strengthen back, trunk & whole body
Strength your back, trunk and whole body with an expertly written strength and conditioning plan.
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Reduce and prevent back pain
A stronger back is more resilient. Strengthen your back now for a pain free future.
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Track, log and store your data
You don't have to commit it all to memory; Train Heroic stores all your data so you can track your progress and see how it's working for you.
Features
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Access to your coaches
Email or message me, and I will hold you accountable and provide feedback you need to grow.
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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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Exercise Video Guidance
Instructional videos and explanations to guide your practice and make execution easy
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Detailed, expert instruction
I have studied exercise my entire academic career to bring you the best program for your lifestyle.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I will push you harder, know you better, and keep you training longer, all through an app.
Equipment
Required
barbell // dumbbells // bands
Recommended
gym access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1A

A1

goblet squat with dumbbell

4 x 10 @ 20 lb

A2

standing overhead press with dumbbells

4 x 10 @ 5, 5, 10, 10 lb

B1

Pushups/pushup negatives

B2

Pullover

3 x 8 @ 15, _ , _ lb

C1

breaststroke

3 x 10

C2

Child's pose

3 x 0:30

D

seated hamstrings stretch

3 x 0:30

Tuesday
Week 1B

A1

Lateral raise

4 x 10 @ 5 lb

A2

goblet squat with dumbbell

3 x 8 @ 0 lb

B1

Reverse lunge with dbs

3 x 5 @ 0, _ , _ lb

B2

Retractions for lat pulldowns

3 x 10

C1

Plank to downward dog

3 x 5

C2

Glute stretch

3 x 0:30

Thursday
Week 1C

A1

goblet squat with dumbbell

4 x 8 @ 0, 10, _ , _ lb

A2

standing overhead press with dumbbells

4 x 8 @ 5, 5, 10, 10 lb

B

facepull, high pulley

3 x 12

C

Hammer Strength high row

3 x 8 @ 25 lb

D1

Bird dog

3 x 5

D2

Lying leg extension

3 x 5

E

standing hip flexor stretch

3 x 0:30

Coach
coach-avatar Kathryn Alexander

B.S., M.Ed., exercise physiology. I love exercise and I'm excited to show you how it can change your life!

Join Your Virtual Gym

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

Tech Strong
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Tech Strong
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Tech Strong
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