The Art of WAR: Training by Mark Knisely in TrainHeroic

Art of War Athletics

Strength & Conditioning, Multi-sport, General Fitness, Functional Training, Field Sports, Power Sports
Coach
Mark Knisely

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Team Training

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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.
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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.
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 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.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A community of fellow warriors who are on the path to unlocking the best version of themselves.
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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.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-7-19

Circuit

A

Warmup: Assault Bike Calories - 3x10 Deadbugs - 3x10 (slow + controlled) Single Leg Bridge - 3x10 (hold at the top) Squat Jump - 3x5

B

Front Squat

6 x 6 @ 65 %

C

Bulgarian Split Squat

5 x 6 @ 65 %

D1

Band Face Pull

3 x 15

D2

Good Morning

3 x 15

D3

Hanging Knee Raise

3 x 15

Monday
2021-7-20

Circuit

A

Warmup: MT. Climbers - 3x10/per side Barbell Close-Grip Bench Press - 3x10-15 (empty bar) Ring Row - 3x10 (make the easy) Explosive Knee Push-up - 3x5 (FAST)

B1

Bench Press

6 x 6 @ 65 %

B2

Single Arm DB Row

6 x 6

C1

Incline DB Bench Press

5 x 6

C2

Inverted Row

5 x 10

D1

Close Grip Push-Up

3 x 15

D2

Barbell Bicep Curl

3 x 15

D3

Tricep Pushdown

3 x 15

Tuesday
2021-7-21

A

Sprint

5 x 40

B

Assault Bike

5 x 8

C1

Hollow Hold

5 x 0:10

C2

4-Way Dead Bug

5 x 5

Wednesday
2021-7-22

Circuit

A

Warmup: Skip - 3x50 Single Leg Hip Bridge - 3x10/per Good-Morning - 3x10 Squat Jump - 3x5

B

Deadlift

6 x 6 @ 65 %

C

Split Squat

5 x 6

D1

Glute-Ham Raise

3 x 10

D2

Barbell RDL

3 x 15

D3

Hanging Knee Raise

3 x 15

Thursday
2021-7-23

Circuit

A

Warmup: Bottom Up KB Press - 3x10/per (KB held upside down) Barbell Front Rack Stretch - 3x8-10 pulses Barbell Push Press - 3x10 Supine Ring Row - 3x10 (palms up/facing you)

B1

Push Press

6 x 6 @ 60 %

B2

Chest-to-bar pull-up

6 x 6

C1

Seated DB Press

5 x 6

C2

Barbell Row

5 x 6

D1

Dip

3 x 15

D2

DB Lateral Raise

3 x 15

D3

Rear Delt Flyes

3 x 15

Friday
2021-7-24

Circuit

A

Warm-up: Assault Bike - 3x8-10 Cals Reverse Lunge - 3x10/per Barbell Overhead Squat - 3x10 (use a pvc if you have too) Jumping Lunge - 3x3/per (JUMP HIGH)

B1

Dip Power Snatch

10 x 2 @ 60 %

B2

Kneeling Jump

10 x 2

C1

Ab Wheel

3 x 10

C2

Side Plank

3 x 0:20

C3

Dead Bug

3 x 20

Coach
coach-avatar Mark Knisely

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The Art of WAR
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The Art of WAR
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The Art of WAR
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