The Fighter - 4 Days x Week

Born Defender

Functional Fitness, Functional Training, Strength & Conditioning, Multi-sport, Power Sports , General Fitness, Field Sports
Coach
Sverri Finsson

We know that everyday will not be the greatest but it is about embracing the small moments of greatness in every day. Never rising to the highs or falling to the lows but maintaining a balance with them in moderation to ensure a journey of longevity. Our community is built to help you realize your potential and find the courage to chase the 1% in every day that will make you the best version of yourself. It’s about realizing the compounding effect of your daily efforts which will lead you to a life that is in your control and ultimately your personal flourishing.

The individual that has set out to not leave anything to chance in their life and in training. A program that will transform how you take on daily challenges and give you the tools for your flourishing.

- 4 days a week
- 3 training sessions - lower body, upper body, full body
- 1 sprint/plyo session
- 1 optional conditioning session
- 60-90 min sessions
$49 / mo
Start My 7-Day Free Trial
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Ready for your inner flourishing?
With our coaching you will get a holistic approach to a healthy life. This involves training, habits, nutrition, and guidance in how you can become the best version of yourself.
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Increase in Daily Energy Level
With our coaching you will gain an insight into how your daily habits can increase your energy throughout your day. You will experience a different excitement about your new lifestyle and will be ready to attack each new day.
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Movement Freedom
With our training programs you will experience a weekly variety of exercise that aim to explore various movement patterns and give you access to ranges and movements that challenges you. You will also build capability in simple and effective exercises that will allow you to take on any challenges life throws at you.
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Training Structure
Our training consists of a mixture of strength, plyometrics, sprints, bodybuilding and isometrics. This will allow you to maintain a healthy and physical capable body that will be ready for the challenges you meet in everyday life and beyond. We look forward to getting you one step closer to the best version of you!
Features
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Access to your coaches
Coaches who are accessible 24/7 who will help with any questions or concerns
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Programming 4 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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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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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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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Fully equipped gym or weight room.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower Body 1

A1

Pause Back Squats

6 x 6

A2

Seated Broad Jumps

4 x 4

B1

Reverse Nordic

2 x 8

B2

Hamstring Curl

2 x 8

C1

Split Squat ISO

2 x 1:00

C2

Bench Side Bends

2 x 8

Wednesday
Upper Body 1

A1

Neck Press

6 x 6

A2

Lateral Box Plyo Push Ups

4 x 4

B1

Weighted Dips

2 x 8

B2

Weighted Chin Ups

C

Shoulder Internal Mobility

D1

Split Squat ISO

2 x 1:00

D2

Dumbbell Side Bends

2 x 10

Thursday
Sprints/Plyo Day 1

A

Warm Up

B1

Soft Pogos BDF

2 x 10

B2

Criss Cross

2 x 10

C1

Skater Jumps

2 x 6

C2

Lateral Split Stance Jumps

2 x 5

D1

Squat Jumps Forward

2 x 15

D2

Single Leg Bounding

2 x 20

E

Accelerations

6 x 10 @ 1

F

Curved Acceleration

6 x 10 @ 2

Saturday
Full Body 1

A1

Paused Back Squat

6 x 6

A2

Seated Broad Jumps

4 x 4

B1

Bench Press

6 x 6

B2

Med Ball Bench Throw

4 x 4

C1

Straight Arm Bicep Curl

C2

DB Overhead Tricep Extension

C3

Pull Over ISO

D

Cardio

Coach
More from Born Defender
coach-avatar Sverri Finsson

Head of Training

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Join us now 🌿

We look forward to hearing from you 🌿

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Mathias Løvstad-Gebauer

Football Player

Verified Athlete

"The training has kept me in shape and ready to dominate on the football field for my first full season. What I love the most is the attention to detail with the programming, no stone is left unturned when it comes to the main exercises and the accessories."

verified-athlete-avatar Austin Brock

Athlete

Verified Athlete

"The training structure was new to me and I absolutely love it. Being able to focus on the upper/lower body as a whole has changed the game for me!"

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

The Fighter - 4 Days x Week
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The Fighter - 4 Days x Week
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The Fighter - 4 Days x Week
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The Fighter - 4 Days x Week
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