The GRIND: Training by Joe Fava in TrainHeroic

Ultimatum Strength & Fitness

Functional Fitness

Coach

Joe Fava

Features
5 sessions per week
Must use App app to view and log training
Team Training

$29 / mo

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Confidence

Strength Training, GOOD Quality strength training builds more self-confidence than you can imaging. You get to spend your workouts laying the bricks to the foundation of your next evolution. day by day

Decreased joint Pain

Most of my athletes and online clientele share how they've been able to overcome prior issues regard knee, hip or back pain (to name a few) that seems to resolve itself after some time following this program. While it's not the focus and certainly not a guarantee, this likely happens because of the varied stimulus applied to your musculoskeletal system.

Leaner Body Composition

Now don't get me wrong, if you eat like an asshole don't expect to out-work your shitty diet! But if you're managing your intake and getting plenty of protein, you'll notice that your muscle mass goes up while your bodyfat goes down. The scale might not change too much, but your clothes will fit better and you'll feel better in your skin.

Heart Health

Lets be clear, this program has conditioning most days. Conditioning alone isn't' going to make you super lean and jacked, but it WILL set the stage for long term heart health. You'll be impressed by how much change can happen on your next blood panel if you're eating well while following some of the conditioning outlined in the GRIND.

Tighter Sleeves and a Tighter A$$

"Wow, I love the way his sleeves flap in the wind around his skrawny arms" or "damn, those sloppy jeans make your pancake ass look GREAT" -said no one... anywhere... ever... No ones perfect, but whether you're a guy or a girl, no one is unimpressed by a big strong wagon and some sleeves painted on your arms. Your jeans might not hang from your waist ever again and your sleeves will cry!

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

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, through an app.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

FEB 25 D1

Conditioning

Low Back Prep (3 min)

Complete 2 Rounds of 10 each

Front Squat

4 x 5 @ 68 %

Cable Facepull

3 x 12

Barbell Upright Row

3 x 8

DB Shrugs

3 x 15

Lateral Lunge

3 x 5

GHD Hip Extension

3 x 10

Stationary Bike

3 x 4:00 @ 2:00

GHD Russian Twist

3 x 12

Tuesday

FEB 25 D2

Conditioning

Upper Prep 1

Complete Three Rounds of 10 reps per side

Cardio Interval - Athlete's Choice

4 x 15 @ 90

Bench Press

4 x 5 @ 67 %

Band Pull-Apart

3 x 15

Slider Hamstring Curls

3 x 8

DeadBug

3 x 6

Banded Clam Shell

3 x 10

DB Snatch

3 x 6

Cable Facepull

3 x 12

Plank with Twist

3 x 6

Thursday

FEB 25 D3

Conditioning

FLC 4

Complete 3 rounds Work for :20 Rotate to next exercise and rest for :60 Repeat

Incline Bench Press

90/90 Hip ER Pails/Rails

Side Plank Row

Band Walks

Plank - DB/KB Pull-Through

Supinated Pull Down

4 x 10

Band Pull-Apart

4 x 15

Cardio Interval - Athlete's Choice

4 x 15

Friday

FEB 25 D4

Conditioning

Lower Prep 1

3 SETS OF 15 REPS EACH

Back Squat

4 x 5 @ 50, 60, 70, 80 %

Body Saw

4 x 10

Weighted Plank

3 x 45 @ 0:30

DB Chest Fly

3 x 12

Rear Delt Flyes

3 x 15

Chin-Up

_ , _ , MAX

Saturday

FEB 25 D5

Conditioning

FLC 1

Perform exercises in a Tabata format :20 of work and :10 rest. move to the next exercise after each interval. Complete 3 rounds 3 minutes total

Clamshell

3 x 10

Physioball Leg Curl

3 x 8

Seated Incline DB Curls

3 x 8

KB Push Up to Renegade Row

3 x 6

BB Bicep Curl

3 x 8

Tricep Pushdown

3 x 12

Cardio of Choice

1 x 20:00

Coach

More from Ultimatum Strength & Fitness

Joe Fava

FAQs

What if I'm new to training?

That's great! The program is very scalable. You'll have no problem getting started as a beginner!

What if have specific things I want to focus on?

The GRIND is very broad, hitting lots of birds with one stone. I also offer individual coaching services and "add-on" programs

If I'm a female, will I get bulky?

Not at all!

How many days per week is the program?

It fluctuates between 3 & 4 lifting days but always has some recovery work. Plan on 4 days most weeks.

Do the workouts every change?

Yes, the first of every month you'll see a new program.

The Proof

Jeff Sokolowski

Recruiter/Proud Dad

Verified Athlete

"Thanks! 53 years old and with your training I'm in the best shape of my life!"

Jack Wolfe

Former LAX Bro/Highschool Lacrosse Coach

Verified Athlete

"I have been a huge fan of a the workouts written by Joe. As someone who played sports throughout college, I knew what I was looking for out of the program. This is exactly what I needed. The workouts are extremely flexible with my job and lifestyle. I wouldn’t think about going to someone else!"

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The GRIND

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