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Trident Health and performance
Multi-sport, Martial Arts, Functional TrainingTHE ULTIMATE PROGRAM FOR ATHLETES THAT ARE READY TO TAKE OVER THE WORLD! BE STRONGER! FASTER! AND BIGGER THAN EVER!
In this team we program in 6-8 week cycles that include regular testing and deload weeks for optimal strength gain and recovery.
Our goal here is to not only train our bodies, but also our mind and spirit. With plenty of heavy strength and endurance training, combined with mental and spiritual exercises we train you to have an IRON body, IRON mind and IRON spirit!
This program requires an average of 2 hour commitment every day.
This program is made for advanced athletes and it is recommended that you can do the following without issue:
- 10 pull-ups,
- 30 push ups,
- Olympic movements,
- 1RM & 5RM free weight training,
- non-stop 1hr run at an easy pace,
- 1 mile in 7 minutes,
- Be disciplined!
A1
Single Leg Broad Jump
3 x 3
A2
Dead Bug
3 x 30
B
Box Squat
5 x 6
C
Bulgarian Split Squat
3 x 10
Circuit
D
10 minute AMRAP (as many rounds as possible in 10 minutes) - 10 cal ASSAULT BIKE - 10 Toes To Bar - 10 Thrusters @ 2x 20kg DBs - 10 lunges (per leg) @ 2x 20kg DBs
Circuit
A
If you follow us on instagram or have been following some of our other programming for a while now you know how much we preach about the importance of cold water dips. Please take some time to watch this video of the one and only, Wim Hoffman. Here he explains the importance of cold exposure and all its benefits. I know some of you might not yet be familiar with cold exposure, to those people I would say: please reach out to us on instagram (tridenthealthperformance), we are there for you 24/7 to help you out and give you tips on how to start! For now the basics: 1. Any body of water will do, whether it's a remote location or not. Do not be afraid of what other people will think of you! 2. Is the climate where you live too warm? See if there is an ocean near you, if not, take a cold SHOWER instead! It's also good to build the habit of jumping in the water anyways, whether it is cold or hot.
A1
Chin-Up
3 x 5
A2
Good Morning
3 x 10
A3
Plank
3 x 1:00
B
Deadlift
3 x 5
C1
Pull-Up
3 x 8
C2
Bent Over Row
3 x 8
C3
DB Shrug
3 x 15
D
Assault Bike
1 x 50
E
Foam Roll
A
Run
@ 45:00
Circuit
B
21-15-9. (3 exercises, 3 rounds. round 1 do 21 reps of each exercise. Round 2 do 15 reps of each exercise. Round 3 do 9 reps of each exercise) - Burpees. - Sit ups. - Leg raises.
A1
Push-Up
3 x 25
A2
Shoulder Press
3 x 10 @ 44.09 kg
A3
Hanging Knee Raise
3 x 15
B
One-Arm DB Bench Press
4 x 8
C1
Push Press
3 x 6
C2
DB Lateral Raise
3 x 15
D1
Cable Crunch
@ 12
D2
Knee/leg raises
3 x 20
E
Dip
1 x 100
F
Foam Roll
A
Run
1000, 1000, 600, 600, 400, 400
A
Sauna
Circuit
A
Let's get our heartrate going up. 3 rounds: 100 single unders (jump rope) 25 push ups 10 pull ups
B
Hang Power Clean
3 x 6
Circuit
C
100 cal assault bike 75 air squats 50 push ups 25 pull ups
Circuit
A
If you follow us on instagram or have been following some of our other programming for a while now you know how much we preach about the importance of cold water dips. Please take some time to watch this video of the one and only, Wim Hoffman. Here he explains the importance of cold exposure and all its benefits. I know some of you might not yet be familiar with cold exposure, to those people I would say: please reach out to us on instagram (tridenthealthperformance), we are there for you 24/7 to help you out and give you tips on how to start! For now the basics: 1. Any body of water will do, whether it's a remote location or not. Do not be afraid of what other people will think of you! 2. Is the climate where you live too warm? See if there is an ocean near you, if not, take a cold SHOWER instead! It's also good to build the habit of jumping in the water anyways, whether it is cold or hot.
A
Road Cycling
1 x 20000
A
Sauna
Nelson
Nice to meet you! I hold multiple coaching certificates, specialised in all-round functional fitness and performance training. I am not here to tell you how to lift dumb weights and do loads of cardio. I am here to teach you how to achieve a all-round and functional physique and mentality, ready to attack anything that comes onto your path. All with science to back it up.
For only 30$ a month you will be provided with top tier training, guidance and a team/community that's always there to help! Also check out our instagram for any updates, tips and discounts!! (@tridenthealthperformance)
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When you join a team you’re getting more than programming, you’re joining an online community.
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