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THE STANDARD

The Standard

General Fitness, Strength & Conditioning, Tactical / Military, First Responders

Coaches

Nick Whitmer and Matt Heath

The Standard is for athletes and driven individuals who refuse to train without purpose.

This program is built for those who want structure, accountability, and results—not random workouts.

If you’re tired of guessing, bouncing between programs, or following trends that don’t transfer to performance, this system was built for you.

Why The Standard?

Every session is designed with clear intent—developing strength, speed, durability, and consistency over time. Progressions are planned, volume is managed, and each movement serves a specific purpose within the week and the phase.

Unlike generic programs, The Standard is coached. You’re not just handed a template—you’re guided through a system built by experienced performance coaches with real time in competitive weight rooms. That means intelligent loading, adaptable structure, and coaching insight that helps you execute at a higher level.

This program is ideal for:

Athletes preparing for the next level

Individuals who want to train like an athlete

Those who value discipline, consistency, and long-term development

This isn’t about quick wins.

It’s about raising the way you train—day after day.

If you’re ready to train with intent, commit to a higher standard, and put real work behind your goals, this is where you belong.

$49 / mo

Get THE STANDARD

BUILT BY PERFORMANCE LEVEL COACHES

Our programs are designed by former college athletes, Olympic weightlifters, and CSCS & USAW-certified coaches with real experience in Division I weight rooms. Every system is field-tested, refined, and built to perform when it matters most.

PURPOSE-DRIVEN TRAINING

Every rep has a job. No filler lifts. No random circuits. Each session is engineered to improve strength, speed, durability, and performance—so you know why you’re training, not just what you’re doing.

STRUCTURED PROGRESSIONS

Smart overload. Long-term results. Planned phases, intelligent loading, and built-in progression so you’re not guessing week to week. You’ll know when to push, when to pull back, and how to keep moving forward.

DIRECT ACCESS

You’re not training alone. Direct insight from real coaches who cue, adjust, and hold the standard—not auto-responses or recycled feedback.

Features

Access to Us!

Direct feedback and guidance from coaches who care about execution and growth.

Programming 5 days per week

Structured work that drives results. Five purposeful training days focused on strength, conditioning, and durability.

Expert Videos

Clear demo videos to reinforce intent, positioning, and execution.

Detailed Coaching Instruction

Details matter. Simple cues and notes that ensure every rep has purpose.

Committed Teammates

A driven community that shows up, works hard, and raises the standard.

Delivered through TrainHeroic

Everything in one place. Your training, coaches, and teammates—organized and accountable.

Equipment

Required

Barbell & Plates // Dumbbells // Bands // Medicine Ball

Recommended

Rack // Trap Bar // Pull-Up Bar

Sample Week

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

Sunday

Block 1 Day 1 OptE Upper (System Phase 1)

Over the Tops

2 x 5

Banded SA DB Press

2 x 5

Rotator Cuff

2 x 10

Triceps Extension

2 x 25

Band Pull-Apart

2 x 5

RepE Bench Press

3, 2, 5, 5, 5, 5, 5 @ 45, 50, 55, 55, 55, 55, 55 %

Horizontal Row

2 x 15

Chest Fly

2 x 15

Db Shrugs

2 x 15

Lat Pull Downs

2 x 15

Tv Guns Triceps

2 x 15

TV Guns Curl

2 x 15

Hanging Knee Raise

2 x 20

Chest ISO Series

1 x 1:00

Static Stretch

1 x 5:00

Monday

Block 1 Day 2 OptE Lower (System Phase 1)

HS Knee Extension

1 x 5

Hip CAR Lvl 1

2 x 3

Upper Pullover + SL Glute

2 x 5

Ankle Knee Drive

2 x 3

Weighted Snap Downs

3 x 2

RepE Back Squat

5, 6, 6, 6, 6, 6 @ 45, 50, 50, 50, 50, 50 %

Rack Pull

3, 6, 6, 6, 6 @ 45, 55, 55, 55, 55 %

Db Lateral Lunges

3 x 10

Reverse Hyperextension

2 x 25

Leg Extension

2 x 20

Hamstring Curl

2 x 20

Legendary Core

2 x 0:30

Static Stretch

1 x 5:00

Tuesday

Block 1 Day 3 RepE Pull (System Phase 1)

Cardio Choose

1 x 10:00

Swimmers

2 x 10

Scap Series

2 x 10

Band/DB Pull Backs

2 x 10

Pull Ups

6 x 2

Rear Delt Flyes

3 x 15

Calf Raise

3 x 10

1-Arm DB Row

8 x 3

Lat Pull Downs

2 x 15

Elbow Digs

2 x 15

TV Guns Curl

2 x 20

Suitcase Carry

2 x 30

Static Stretch

1 x 5:00

Wednesday

Block 1 Day 4 DynE Upper (System Phase 1)

Triceps Extension

2 x 25

Chest Supported Cuban Press

2 x 10

Banded SA DB Press

2 x 5

Tempo Push Ups

2 x 00:10

RepE DB Bench Press

2, 2, 12, 12 @ 18, 20, 22, 22 %

RepE Strict Overhead Press

4 x 6 @ 55 %

Shoulder Lateral Raise

2 x 15

DB Front Raise

2 x 15

Push Ups-Close Grip

2 x 20

Legendary Core Rotational

2 x 20

Chest ISO Series

1 x 1:00

Static Stretch

1 x 5:00

Thursday

Block 1 Day 5 DynE Lower (System Phase 1)

Banded Hip Lock

2 x 5

ATG Face Pulls

2 x 5

Kneeling 3-Way Lunge

2 x 2

Spring Ankle Lvl 1

1 x 1:00

Calf Pops

3 x 10

Secondary Squat

7, 6, 6, 6, 6, 6 @ 45, 50, 50, 50, 50, 50 %

Back Extension

3, 6, 6, 6, 6, 6

DB Walking Lunge

3 x 10

Reverse Hyperextension

2 x 25

Copenhagen Plank Lvl 1

2 x 0:15

Dead Bug Ab/Ad

2 x 5

Static Stretch

1 x 10:00

Friday

Block 1 Day 6 Recovery (System Phase 1)

Cardio Choose

1 x 30:00

Static Stretch

1 x 10:00

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THE STANDARD

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