Train Disciplined

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.

benefit-image-0
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.
benefit-image-1
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
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 5 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
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 banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Phase 1: Hamstrings, Glutes, and Lower Back

A

Deadlift

5 x 10

B

Hip Thrust

5 x 10

C

Good Morning

5 x 10

D

Lying Leg Curl

5 x 10

Monday
Posterior Chain Mobility

Conditioning

A

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

A

DB Bench Press

5 x 10

B

Cable Fly

5 x 10

C

Push-Up

5 x 10

D

Dip

5 x 10

Tuesday
Chest Mobility

Conditioning

A

Chest Mobility

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

Wednesday
Phase 1: Lats and Upper Back

A

Lat Pulldown

5 x 10

B

Seated Cable Row

5 x 10

C

Pull-Up

5 x 10

D

Face Pull

5 x 10

Wednesday
Upper Back Mobility

Recovery

A

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

A

Back Squat

5 x 10

B

Barbell Lunge

5 x 10

C

Leg Extension

5 x 10

D

Standing Calf Raise

5 x 10

Thursday
Quad Mobility

Conditioning

A

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

A

Barbell Upright Row

5 x 10

B

Standing DB Press

5 x 10

C

DB Lateral Raise

5 x 10

D

Reverse Fly Machine

5 x 10

Friday
Shoulder Mobility

Conditioning

A

Shoulder Mobility

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

Saturday
Phase 1: Arms

A

Skull Crushers

5 x 1

B

DB Overhead Tricep Extension

5 x 10

C

EZ Bar Curl

5 x 10

D

Tricep Pushdown

5 x 10

E

Seated Incline DB Curls

5 x 10

F1

Barbell Forearm Curl

3 x 20

F2

Barbell Reverse Forearm Curl

3 x 20

Join Your Virtual Gym

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

Train Disciplined
screenshot1
Train Disciplined
screenshot2
Train Disciplined
screenshot3
Train Disciplined