TEF STRONG: Training by Tyler English in TrainHeroic

TEF STRONG

Tyler English Fitness

Coach
Tyler English

TEF STRONG is a daily training program for the everyday fitness enthusiast who is looking to take their training to the next level at any age.

This program is created to use with Tyler's personal clients at his gym. Clients can choose to train 3 - 5 times per week rotating between 3 total body Athletic Strength Training programs and 2 Metabolic Conditioning programs. Tyler uses a Hybrid approach in his training to keep your muscles working and heart pumping throughout the entire session.

Access to a solid Garage Gym at home or a "Hybrid" style big box gym will be sufficient but the vast majority of the exercises are performed with Dumbbells, Barbells, Kettlebells, Chin Up Bar, Bands and Suspension Trainers. Having access to a Trap Bar, Echo Bike and Sled will be an added bonus to the programming. Having a solid timer or timer application on your smart phone will help with Metabolic days but a simple stop watch will work.

The training variables - volume, intensity, frequency, workout timing and exercise arrangement will be modified over a 4-week phase to increase volume and intensity as well as allow for a rotation of the daily programs.

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Improve Range of Motion via R.A.M.P.
Step 1: Self-Myofascial Release (SMR) aka Foam Roll Step 2 : Range of Motion - Work Your Range of Motion Step 3: Activation - Work to Activate Muscles Being Used Step 4: Movement Prep - Prepare Your Body For Movement
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Improve Core Stability
Before engaging in your Strength Training or Metabolic Conditioning workout it’s beneficial to work your core musculature, overall stability in order to prepare the body for the strength exercises that await as it is important to perform a form of General Physical Preparedness (G.P.P.) to better prepare your body for the huff and puff that awaits.
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Increased Power and Strength
The third component of Hybrid 6 takes direct consideration into building strength and power through compound or explosive movements that help increase strength and overall strength while reinforcing the belief every client should be able to increase their strength and force production regardless of training age.
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Balance Strength Training & Conditioning
Balance your week by performing 2-3 Resistance workouts and 1-2 Conditioning workouts to help achieve your body transformation goals and keep your training well-balanced.
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Improve Energy Systems
Energy System Development is designed to help build your cardiovascular system while developing your different energy systems and simultaneously burning calories in the form of body fat.
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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is boring. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Kettlebells
Recommended
Flat Bench // Barbell // Suspension Trainer // Bands // Echo Bike // Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
STRENGTH A: 2021-10-04

CIRCUIT

A

Core x 30/15 x 9 (3 Trisets) 1A) Slider Buckle Up R. 1B) Slider Buckle Up L. 1C) TRX Face Pull Strength (Increase weight as reps decrease each set, until 1-2 reps close to fatigue) 1) DB Glute Bridge Floor Press x 8, 6, 4 Resistance (8 Minutes Per Super Set, Goal 3 Sets Per, 4 Sets Bonus) 1A) KB Goblet Squat x 15, 12, 10, 8 1B) BB RDL x 15, 12, 10, 8 2A) DB Bench Press x 15, 12, 10, 8 2B) DB Renegade Row x 8ea 3A) KB Goblet Split Squat x 15, 12, 10, 8ea 3B) KB Bentover Row (UH) x 12, 15, 20, 20 Finisher A x 3 Rounds (Increase distance, reps and calories each set) 1A) Prowler x 20, 40, 60 yards 1B) KB Swing x 15, 20, 25 1C) Echo Bike x 10, 15, 20 Calories Finisher B 1) Echo Bike x 10/20 x 8

B1

Slider Buckle Up

3 x 0:30

B2

TRX Face Pull

3 x 0:30

C

DB Glute Bridge Floor Press

8, 6, 4, 4

D1

KB Goblet Squat

15, 12, 10, 8

D2

Barbell Romanian Deadlift

15, 12, 10, 8

E1

Dumbbell DB Bench Press

15, 12, 10, 8

E2

DB Renegade Row

4 x 8

F1

KB Goblet Split Squat

15, 12, 10, 8

F2

Kettlebell Bentover Row

12, 15, 20, 20

G1

Prowler Push

20, 40, 60

G2

Russian Kettlebell KB Swing

15, 20, 25

G3

Echo Bike

10, 15, 20

H

Echo Bike

8 x 0:10

Monday
METABOLIC A: 2021-10-05

CIRCUIT

A

Core / G.P.P. x 30/15 x 6 (3 Supersets) 1A) KB Pullthrough 1B) KB Goblet Clean Metabolic Conditioning x 30/30 x 6 1) Battle Rope Slam 2) KB Swing 3) TRX Atomic Crunch 4) KB Curvy High Pull 5) KB Goblet Farmer Walk 6) Echo Bike Finisher A x 5 Rounds 1A) Echo Bike x 10 Calories 1B) KB Jump Squat x 5 1C) KB Swing x 10 Finisher B 1) Echo Bike x 1 Mile x AFAP

B1

KB Pullthrough

3 x 0:30

B2

Kettlebell Goblet Clean

3 x 0:30

C

Battle Rope Slam

6 x 0:30

D

Russian Kettlebell KB Swing

6 x 0:30

E

TRX Atomic Crunch

6 x 0:30

F

Kettlebell Curvy High Pull

8 x 0:30

G

Kettlebell Goblet Farmer Walk

6 x 0:30

H

Echo Bike

6 x 0:30

I1

Echo Bike

5 x 10

I2

Kettlebell Jump Squat

5 x 5

I3

Russian Kettlebell KB Swing

5 x 10

J

Echo Bike

1 x 1

Tuesday
STRENGTH B: 2021-10-06

CIRCUIT

A

Core x 30/15 x 6 1A) Slider Mountain Climber 1B) KB Tall Kneeling to Standing Strength 1) DB Bulgarian Split Squat x 3 x 5ea Resistance (8 Minutes Per Super Set, Goal 3 Sets Per, 4 Sets Bonus) 1A) DB SA Push Press x 5ea 1B) Chin-up x AMAP 2A) KB Crossbody Deadlift x 6ea 2B) KB Hand to Hand Lateral Squat x 6ea 3A) DB Bentover Row x 12 3B) Slider Leg Curl x 12 Finisher A x 3 Rounds 1A) Dog Sled Row x 20 yards 1B) KB Deadlift x 20 1C) Echo Bike x 30 Seconds Finisher B 1) Hanging Knee Raise x 30

B1

Slider Mountain Climber

3 x 0:30

B2

Kettlebell Tall Kneeling to Standing

3 x 0:30

C

Dumbbell Bulgarian Split Squat

4 x 5

D1

DB Single Arm Push Press

4 x 5

D2

Chin-up

4 x MAX

E1

Kettlebell Crossbody Deadlift

4 x 6

E2

KB Hand to Hand Lateral Squat

4 x 6

F1

Dumbbell Bentover Row

4 x 12

F2

Slider Leg Curl

4 x 12

G1

Dog Sled Row

3 x 20

G2

Kettlebell Deadlift

3 x 20

G3

Echo Bike

3 x 0:30

H

Hanging Knee Raise

1 x 30

Wednesday
METABOLIC B: 2021-10-07

CIRCUIT

A

Core / G.P.P. - 30/15 x 9 (3 Trisets) 1A) Slider Alligator 1B) Side Plank R. 1C) Slide Plank L Metabolic x 9 Minutes x AMRAP / 1:30 Rest and Transition 1A) TRX Split Jump x 5ea 1B) KB Goblet Clean x 10 1C) TRX Inverted Row x 15 2A) DB Jump Squat x 5 2B) KB Swing x 10 2C) DB Squingy Clean & Press x 15 3A) Echo Bike x 10 Calories 3B) Slider Knee Tuck x 15 3C) Band Pull Apart x 30 Finisher A x 4 Rounds 1A) Prowler x 40 Yards (D&B x 2) 1B) KB Jump Squat x 5 1C) Echo Bike x 1 Minute 1D) KB Swing x 10 Finisher B 1) Echo Bike x 20/10 x 8

B1

Slider Alligator

3 x 0:30

B2

Side Plank

3 x 0:30

B3

Side Plank

3 x 0:30

C1

TRX Split Jump

4 x 5

C2

Kettlebell Goblet Clean

4 x 10

C3

TRX Inverted Row

4 x 15

D1

Dumbbell Squat Jump

4 x 5

D2

Russian Kettlebell KB Swing

4 x 10

D3

Dumbbell Squingy Clean and Press

4 x 15

E1

Echo Bike

4 x 10

E2

Slider Knee Tuck

4 x 15

E3

Band Pull Apart

4 x 30

F1

Prowler Push

4 x 40

F2

Kettlebell Jump Squat

4 x 5

F3

Echo Bike

4 x 1:00

F4

Russian Kettlebell KB Swing

4 x 10

G

Echo Bike

8 x 0:20

Thursday
STRENGTH C: 2021-10-08

CIRCUIT

A

Core x 30/15 x 5 1) Slider Body Saw Strength 1) TB DL x 3 x 5 at a 8 out of 10 RPE (KEEP 2 REPS IN THE TANK!!!) Resistance (8 Minutes Per Superset, Goal 3 Sets Per, 4 Bonus) 1A) Banded Push-up x AMAP 1B) DB Split Stance RDL x 8ea 2A) Dog Sled Push x D&B 2B) BB Bentover Row x 12 3A) KB Goblet Lateral Squat x 8ea 3B) KB Real Row x 6ea Finisher A x 4 Rounds x AFAP 1A) Echo Bike x 10 Calories 1B) Band Pull Apart x 25 1C) Band Hammer Curl x 25 1D) Band Pushdown x 25 Finisher B 1) Echo Bike x MAX Wattage in 30 Seconds

B

Slider Bodysaw

5 x 0:30

C

Trap Bar Deadlift

3 x 5

D1

Band Push-up

4 x MAX

D2

Dumbbell Split Stance RDL

4 x 8

E1

Dog Sled Push

4 x 20

E2

Barbell Bentover Row

4 x 12

F1

Kettelbell Goblet Lateral Squat

4 x 8

F2

Kettlebell Real Row

4 x 6

G1

Echo Bike

4 x 10

G2

Band Pull Apart

4 x 25

G3

Band Bicep Curl

4 x 25

G4

Band Pushdown

4 x 25

H

Echo Bike

1 x 30

Coach
coach-avatar Tyler English

Tyler English is owner of Tyler English Fitness and founder of the Hybrid 6 training model, one of America’s top performance and fat loss training systems. He provides world-class strength training, nutritional coaching, fat loss programming and athletic development to busy men and women from all over the globe to get into the best shape of their lives and train not to suck at life.

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TEF STRONG
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TEF STRONG
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TEF STRONG
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