New

Totum Strength Off-Season Squad

Tyler Frost

Coach
Tyler Frost

If you’re struggling with your physical preparation or to drag yourself into the gym consistently, join the squad to train under myself alongside a community of elite individuals who are striving to make 2023 their biggest year ever.

Get bigger, stronger, fitter, and faster - I’ll take care of your programming, form, and be available for any questions you might have along the journey. Your teammates will be there to provide accountability, competition, and connection. All that’s left for you to do is show up and put in the work.

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Access to me whenever you need
As long as you're a part of my squad, you'll have preferential access to me for any questions or issues that may arise on your journey
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Join an elite community
Your teammates will be there to provide accountability, competition, and connection. All that’s left for you to do is show up and put in the work.
Features
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Access to myself
As long as you're a part of my squad, you'll have preferential access to me for any questions or issues that may arise on your journey
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Programming 4 days per week
4 Strength/Power sessions & 2 running sessions.. Get strong, jacked, shredded, mobile, fast, and fit
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Make tracking your progress a breeze! Your coaches and team will push you harder and keep you going longer, all through the app.
Equipment
Required
Barbell // Dumbbells // Kettlebells
Recommended
Cable Machine // Foam Roller
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Off-Season '23 1.1.1

A

Assault Bike

1 x 3:00

B1

Linear Pogos

2 x 20

B2

Trap Bar Jump

2 x 5

C1

Trap Bar Deadlift

4 x 5

C2

Armbar Cross & Stack

2 x 5

C3

90/90 w/ IR

2 x 10

D1

Incline DB Bench Press

3 x 12

D2

One-Arm DB Bulgarian Split Squat w/ External Stability

3 x 8

E1

Underhand Chin Up Iso Hold

5, _ , MAX

E2

Seated Cable Rotation w/ Pelvis Locked

3 x 10

E3

Alternating DB Skull Crusher

3 x 12

Tuesday
Off-Season '23 1.1.2

A1

Quadruped Scapula Press

2 x 15

A2

Reaching SA Tricep Extension

2 x 15

A3

Heels Elevated DB Counterbalance Squat

2 x 6

B1

Heels Elevated Paused Front Squat

4 x 5

B2

Alternating DB Overhead Press w/ Wall Reference

4 x 6

C1

Bench Press

6, 6, 4, 4

C2

SL KB RDL

4 x 6

D1

DB Incline Row

3 x 12

D2

DB Spider Curl

3 x 12

D3

Prowler Push

3 x 20

Anaerobic Conditioning

E

You choose: Assault Bike, Rower, Ski erg, etc. 12 rounds: 10s work (HARD!!) 10s rest Enjoy :)) x

Wednesday
Off-Season Running 1.1

A

Slow Jog

1 x 400

Prep

B

Sprint Prep

2 ROUNDS: B1. Walking Leg Swings x 10ea B2. Alternating Pogos x 10ea B3. Hands on Hips A-Skip x 10m B4. 20m acceleration @ 50-70%

C

3-Point Start

3 x 60

Aerobic Running Session

D

3 rounds: 3 min light-moderate steady state running 1 min walking

Thursday
Off-Season '23 1.1.3

Aerobic Conditioning

A

Assault Bike, preferably. If no access, any cardio machine will suffice This is LOW - LOW-MODERATE INTENSITY! Should EASILY be able to maintain nasal breathing the entire time 15s work 15s rest (still moving) 8 rounds 3 sets, resting 2 minutes between sets

B1

Barbell RDL

4 x 5

B2

MB Keg Toss

4 x 4

C1

Split Squat Iso w/ Calf Raises

3 x 8

C2

SL KB Tibialis Raise

3 x 15

D1

SL Hurdle Hops

3 x 2

D2

Seated (on ground) SA Cable High Row

3 x 12

Friday
Off-Season 1.1.4

A1

Hang Clean High Pull

2 x 4

A2

Prone Inverted Breathing

2 x 6

B

Hang Clean

3 x 4

C1

Cable Squat Curl

3 x 12

C2

Neutral Grip Hang

D1

Seated SA Overhead Cable Tricep Extension

3 x 15

D2

Lean Away SA Cable Lateral Raise

3 x 15

Saturday
Off-Season Running 1.2

A

Slow Jog

1 x 400

Prep

B

Sprint Prep

2 ROUNDS: B1. Walking Leg Swings x 10ea B2. Alternating Pogos x 10ea B3. Hands on Hips A-Skip x 10m B4. 20m acceleration @ 50-70%

C

3-Point Start

3 x 20

Fartlek Running

D

6 rounds: 20s walk, 20s jog, 20s stride Enjoy!

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Ready to launch into 2023?

Let's gooooo! Dive into the 7-Day Trial and don't turn back

Start My 7-Day Free Trial
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FAQs
I'm not currently playing sport, can I still do this program?
Absolutely! A program that's written "for an athlete" honestly draws A LOT of parallels with a program that's written for "general population". Anyone can use this program to get strong, powerful, jacked, shredded, mobile, savage, you bloody name it!
Join Your Virtual Gym

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

Totum Strength Off-Season Squad
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Totum Strength Off-Season Squad
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Totum Strength Off-Season Squad
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Totum Strength Off-Season Squad