Train Disciplined

Strength & Conditioning

Coach

David Vore

Goal

Creating detailed workouts for your gym routine with progressive programming and a balance between hypertrophy, strength, and power to reach fitness goals.

Path

Get training plans broken down day by day to hold yourself to. Each workout include detailed plans as well as mobility routines that can be completed in under five minutes.

Avoid the pitfall of coming to the gym without a plan, wasting time, and not pushing yourself to grow. Too many of us (myself included!) have wasted years in the gym by not having anything to hold us accountable or define our path. This leads to frustration and a lack of progress. That ends now.

Destination

Your time is utilized effectively in the gym. You have a training plan and group to hold yourself accountable with and make measurable progress in your fitness journey.

$20 / mo

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Progressive Programming

Progressive programming broken down into three phases. This design begins with building a foundation, progressing to muscular endurance and strength, then moving to building muscular power.

Daily Mobility Routines

Stretching routines targeting the body parts worked each day. These routines can be completed in under five minutes, but are specially designed for you to extend them as long as you need!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

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

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Equipment

Required

Barbell and Plates // Dumbbells // Cables

Sample Week

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

Monday

Phase 1: Hamstrings, Glutes, and Lower Back

Deadlift

5 x 10

Hip Thrust

5 x 10

Good Morning

5 x 10

Lying Leg Curl

5 x 10

Monday

Posterior Chain Mobility

Conditioning

Posterior Chain Mobility

Each stretch for 45 seconds. Alternate Right / Left as directed Wide Hamstring R/L Pigeon Pose R/L Chest to Thighs

Tuesday

Phase 1: Chest

DB Bench Press

5 x 10

Cable Fly

5 x 10

Push-Up

5 x 10

Dip

5 x 10

Tuesday

Chest Mobility

Conditioning

Chest Mobility

Perform each stretch for 45 seconds. Pec R/L Overhead wall Overhead Tri R/L

Wednesday

Phase 1: Lats and Upper Back

Lat Pulldown

5 x 10

Seated Cable Row

5 x 10

Pull-Up

5 x 10

Face Pull

5 x 10

Wednesday

Upper Back Mobility

Recovery

Lat and Upper Back Mobility

Perform each stretch for 45 seconds. Wall Lat R/L Overhead Reach Childs pose reach R/L

Thursday

Phase 1: Quads and Calves

Back Squat

5 x 10

Barbell Lunge

5 x 10

Leg Extension

5 x 10

Standing Calf Raise

5 x 10

Thursday

Quad Mobility

Conditioning

Leg Mobility

Perform each stretch for :45. Lunging quad stretch R/L Pigeon pose R/L Seated wide hamstring stretch R/L

Friday

Phase 1: Delts and Traps

Barbell Upright Row

5 x 10

Standing DB Press

5 x 10

DB Lateral Raise

5 x 10

Reverse Fly Machine

5 x 10

Friday

Shoulder Mobility

Conditioning

Shoulder Mobility

Perform each set for :45. Wall overhead stretch Cross body stretch R/L Mobility Bar dislocations

Saturday

Phase 1: Arms

Skull Crushers

5 x 1

DB Overhead Tricep Extension

5 x 10

EZ Bar Curl

5 x 10

Tricep Pushdown

5 x 10

Seated Incline DB Curls

5 x 10

Barbell Forearm Curl

3 x 20

Barbell Reverse Forearm Curl

3 x 20

Coach

Customer Reviews

Overall Rating

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