Art of War: Training by Mark Knisely in TrainHeroic

Art of War

Art of War Athletics

Strength & Conditioning, Multi-sport, General Fitness, Functional Training, Field Sports, Power Sports , Martial Arts, Track & Field, Plyometrics, Speed
Coach
Mark Knisely

Whether you want to beat the next guy to the puck, crush home runs at the slow pitch tourney or simply want to look, move and feel like an athlete, this program is for you.

Using smart, effective, easy-to-follow training, the Art of War will take your athleticism and physique to the next level.

If you are ready to get jacked, build strength, develop speed and become explosive, this training plan was created for you.

Unlock your athletic potential and unleash your inner warrior with The Art of WAR.

benefit-image-0
Strength. Power. Speed. Performance.
Regardless of age, developing and preserving athletic traits such as strength, power, speed and coordination is one of the most vital aspects of exercise. This is the essence of The Art of WAR. Using smart, simple and effective training methodology, this program will help you unlock your inner warrior and unleash your athletic potential.
benefit-image-1
Lift. Run. Throw. Jump.
It doesn't need to be complicated. Lift to grow stronger. Run to become faster. Throw and Jump to develop power. This is the way. If you want to look, move and feel like an athlete, then follow the Art of WAR.
benefit-image-2
No More Guessing
Quit the guesswork when it comes to training. I make myself accessible to all team members and will be here to guide you every step of the way. You will know exactly what to do and how to do it when it comes to your workouts.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 6 days per week
Fun and engaging workouts to hone your skills as a warrior. Six workouts a week designed to build strength, speed and power.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Committed Teammates
A community of fellow warriors who are on the path to unlocking the best version of themselves.
feature-icon
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
Recommended
Barbell / Dumbbells / Kettlebells / Bands
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body

JUMP

A

Spend 10-12 minutes getting some jumps in: 1. Seated Single Leg Box Jump - 5-6 sets of 3 reps 2. Seated Box Jump (both legs) - 5-6 sets of 3 reps * Do not worry about the height of the box. Pick a height that you can "float" on too. The focus is driving off the floor as hard as we can.

B

Back Squat

6, 8, MAX @ 75, 70, 65 %

C

Romanian Deadlift

4 x 6

D

Bulgarian Split Squat

3 x 6

E

Nordic Ham Curl

3 x 5

Monday
Upper Body

THROW

A

Take 5-10 minutes getting warm. Hop on a bike, play spike-ball, dynamic stretch, anything you like to raise that body temperature. Spend 10-12 minutes getting some explosive upper body work in: 1. Knee Plyo Push-ups - 4-5 sets of 3-5 reps 2. Clapping Push-up - 4-5 sets of 3-5 reps

B

Bench Press

6, 8, MAX @ 75, 70, 65 %

C

DB Shoulder Press

4 x 6

D

Weighted Pull-up

4 x 6

E1

Deficit Push-Up

10, 10, MAX

E2

Inverted Row

8, 8, MAX

Tuesday
Sprint

A

Resisted Sprint

10 x 15

B

Calf Raise

1 x 50

C

Side Plank

0:20, 0:30, 1:00

Circuit

D

Play a game (basketball, football, spikeball, street hockey, sprint tag, etc.), work on skill, practice your sport, have fun with friends, stretch, etc. Have fun and move your body.

Wednesday
Lower Body

JUMP

A

Take 5-10 minutes getting warm. Hop on a bike, play spike-ball, dynamic stretch, anything you like to raise that body temperature. Spend 10-12 minutes getting some jumps in: 1. Seated Single Broad Jump (you can land on both feet or one, up to you) - 5-6 sets of 3 jumps (per side) 2. Seated Broad Jump (both legs) - 5-6 sets of 3 jumps *Measure if you want (I like too) but its not necessary. Just have fun with it and be explosive.

B

Hang Power Snatch

6 x 3 @ 70, 70, 75, 75, 80, 80 %

C

Deadlift

6, 8, MAX @ 75, 70, 65 %

D

Reverse Lunges

3 x 6

E

Isometric Lunge Hold

2 x 0:30

Thursday
Upper Body

THROW

A

Take 5-10 minutes getting warm. Hop on a bike, play spike-ball, dynamic stretch, anything you like to raise that body temperature. Spend 10-12 minutes getting upper body plyometrics in: 1. MB Slam - 5 sets of 3-5 reps 2. Incline Plyo Push-up - 5 sets of 3-5 reps *Measure if you want (I like too) but its not necessary. Just have fun with it and be explosive.

B

Shoulder Press

6, 8, MAX @ 75, 70, 65 %

C

Incline DB Bench Press

4 x 6

D

1-Arm DB Row

3 x 15

E1

Dip

3 x 10

E2

Chin-Up

3 x 8

Friday
Sprint

Sprint Prep

A

Sprint Warm-up: A-Walk - 3-4 sets of 20-30m A-March - 3-4 sets of 20-30m

B

Kneeling Start Sprint

10 x 15

C

Calf Raise

1 x 80

D

Hanging Leg Raise

3 x 10

Coach
coach-avatar Mark Knisely

I grew up a skinny, weak, unathletic human being. As a teenager, I became obsessed with learning how to become bigger, stronger and faster so I could compete with my more genetically gifted peers. For the past 5 years I have worked exclusively as a personal trainer and group fitness instructor. I have helped countless people, of all ages, become more athletic versions of themselves.

FAQs
Who is this program for?
This program is designed for high school athletes, recreational sport players, emergency service personal or anyone who simply wants to develop their athleticism to the fullest.
Join Your Virtual Gym

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

Art of War
screenshot1
Art of War
screenshot2
Art of War
screenshot3