The Daily Effect: Training by Stormy McCartha in TrainHeroic

The McCartha Effect

Coach
Stormy McCartha

The Daily Effect is a daily workout program that the general public of The McCartha Effect users enjoy. 

Workouts can be used with equipment or without, and even body weight only workouts. We take workouts from all genres; from high intensity, powerlifting, body building, and even cardiovascular in nature.

Join in the fun with The Daily Effect and make sure to reach out with your daily results on The Daily Effect leader board and team page!

Features
7 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Features
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Access to your coaches
You will have access to ask questions to your coach at any time.
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Programming 6 days per week
5 Days of work with one day active recovery, and one day of rest per week.
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Exercise Video Guidance
Almost every movement will have a video for you to view for guidance. Remember you can always ask your coach for further explaination.
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Delivered through TrainHeroic
The Daily Effect is programmed with the intention of building community and accountability for those looking to build strength and confidence.
Equipment
Recommended
You should have access to the following workout equipment. Barbell with weight platesKettlebells and DumbbellsIt is recommended for the following items that you have access to. ​Bike ErgSki ErgRower MachineSand Bag Cross Over Symmetry
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-10-16

A

Crossover Symmetry - Activation

1 x 8

B

Active Recovery

1 x 1:00

Monday
2021-10-17

A

Crossover Symmetry - Activation

1 x 8

B

Rest

Tuesday
Day 1 Week 1

A

Crossover Symmetry - Activation

1 x 8

Prep

B

Warmup

Stretches: (3 Rounds of the following Stretches) 5 Reps - Cat/Cow Stretch 30 Second Knight to Hamstring Stretch per side 5 Reps Dead Bugs per side

Conditioning

C

Run-Plank

Workout: 5 Rounds for Quality 2 Minute Run/Jog Max Front Plank Hold (Record overall total time of plank holds)

D

Hamstring Rope Stretch

1 x 1:00

E

Frog Stretch TME

1 x 1:00

F

Calf Stretch

1 x 1:00

Wednesday
Week 1 Day 2

A

Crossover Symmetry - Activation

1 x 8

Prep

B

Warmup

Stretches: (Only Do These One-Time) 1 Minute per side – Pigeon Pose 1 Minute per side – Banded Triceps Stretch 5 Reps Per Side – Front Plank Shoulder Taps 5 Reps per Side of Bird Dogs

Conditioning

C

Deadbug-Glute-Hollow-Bird-Planks

Workout: 4 Rounds (Focus on Form and Core stability) 10 Dead bugs 10 Glute Bridges 10 Hollow Rocks 10 Bird Dogs 20 Second Plank Holds

D

Walk

Thursday
Week 1 Day 3

A

Crossover Symmetry - Activation

1 x 8

Prep

B

Warmup

Stretches: (2 Rounds of the Following Stretches) 5 Reps Per Side – Cossack Squats/Lateral Lunge 5 Per Side – Windmills/Crossed Side to Sides 30 Seconds Per Side – Thread the Needle 20 Seconds of Hollow Hold

C

DB Shrug

4 x 10 @ 6

D

DB Overhead Tricep Extension

4 x 10 @ 6

E

DB Front Raise

4 x 10 @ 6

F

Walk

1 x 10:00

Friday
Week 1 Day 4

A

Crossover Symmetry - Activation

1 x 8

B

Calf Stretch

1 x 1:00

C

Banded Tricep Pushdown

3 x 5

Conditioning

D

Row/Run - Power Snatches

12 Minute AMRAP (As Many Reps/Rounds as Possible) 250-meter Row/Run 15 Power Snatches (#75/55) (You can use DB Power Snatches if mobility is not there for Power Snatches with a barbell. Use #50/35)

E

Hamstring Rope Stretch

1 x 1:00

F

Frog Pose

1 x 1:00

G

Seal Pose

1 x 1:00

Saturday
Week 1 Day 5

A

Crossover Symmetry - Activation

1 x 8

Prep

B

Warmup

Warm up: 3 Rounds 20 Seconds Plank Hold 10 Squat to Stands 5 Deadlifts (adding weight each round to get to workout weight)

Conditioning

C

Push Up - Deadlift

Workout for total Reps for Time 21 -15 -9 Hand Release Push Ups Deadlifts (#225/185) Scaled Weight (#185/135)

Recovery

D

Cool Down

Cool Down: 1 Minute Frog Stretch 1 Minute Child's Pose 1 - 3 Minutes Corpse Pose

FAQs
Who is this for?
Anyone that is willing to put in the work to get better in movement and form, while building strength and confidence in themselves.
What should I expect on an average training day?
You should expect to have a warmup, a workout, and a cool down for the majority of the active workout days.
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The Daily Effect
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The Daily Effect
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The Daily Effect
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