MAKE MORE PROGRESS IN THE GYM
Delivered via the TRAINHEROIC APP with structured training plans, detailed video instruction, and easy progress tracking our ON DEMAND PROGRAMMING is ideal if you are looking for training programs to support an existing sport, train a weakness of as stand-alone programming to work into your existing schedule. Once purchased you own these plans forever and can add them to your arsenal of training knowledge to repeat as many times as you need.
OTLW90 // Strength & Hypertophy
OTLW90 is a 90 day (3 month) strength & hypertrophy program designed to support your other sport(s).
This program runs on a 3 day split focusing on, and alternating between, a lower-push-upper-pull on Day One and a hinge-upper-pull on Day 2. While this focus repeats, the movements you will train are varied for each day and will build throughout the cycle. These splits allow the program to be perfectly paired with your main sport either as a separate day or an additional am/pm session. Additionally this cycle is split into 3 phases of with the last week of each phase being a variation on a deload week to ensure the intensity provides a balanced delivery of growth throughout the 3 months.
The program comes complete with a warm-up and is great for athletes of all levels.
-
✓ 3 days strength & hypertrophy training per week
✓ use as a standalone training program or integrate seamlessly in support of your other sport(s)
✓ warm-ups included
✓ video instructions for movements & excercises
✓ structured deload programming ever 4th week
-
✓ Beginners
✓ Intermediate
✓ Advanced
-
90 Days
OTLW90 // Rowing 5k
OTLW90 // ROWING 5k is a 90 day (3 month) conditioning program centered around one of the best pieces of equipment in your gym, the rower.
Split into 4 phases that build over the 12 week cycle the program runs on a 6 day split focusing on and alternating between long steady paced rows and shorter distance interval rowing to build power, efficiency and overall endurance.
The goal? Improve your 5km row time.
If the 6 day program is too much you’ll find a LITE VERSION below.
-
✓ 6 days programmed per week
✓ 4 phases of periodized training over one 12 week cycle
✓ build endurance and power to improve speed over a 5k distance
✓ video instructions
-
✓ Beginners
✓ Intermediate
✓ Advanced
-
90 Days
OTLW90 // Rowing 5k (LITE)
This program is a LITE VERSION of the OTLW90 // Rowing 5k program. At 3 days per week it is the perfect way to add conditioning to your existing training, sport or activity.
Split into 4 phases that build over the 12 week cycle the program runs on a 3 day split focusing on and alternating between long steady paced rows and shorter distance interval rowing to build power, efficiency and overall endurance.
The goal? Improve your 5km row time.
-
✓ 3 days programmed per week
✓ 4 phases of periodized training over one 12 week cycle
✓ build endurance and power to improve speed over a 5k distance
✓ video instructions
-
✓ Beginners
✓ Intermediate
✓ Advanced
-
90 Days