Reach | STRONG

Reach Functional Fitness

Powerlifting
Coach
Ethan Parker

**Get stronger than ever by taking your training beyond the basic blueprint of strength and conditioning! Reach|Strong is for athletes that want to train at the intensity it takes to achieve next level strength. Strong is designed for competitors and strength enthusiasts who want proven programming that challenges them daily, brings out the competitive spirit, and builds a body that can handle heavy loads and a physical lifestyle. **

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Stronger Than Ever
Functional and Athletic Strength Beyond the Barbell.
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Max Capacity
The Conditioning to Conquer ALL Obstacles
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Lift More
Steady and Consistent Gains. For Life.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bumper Plates // Dumbbells // Kettlebells // Trap Bar // Sandbag // Plyo Box // Sled // Rope
Recommended
Tire // Mace // Slam Ball // Air Bike // Rower
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 2 Day 5

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Pause Back Squat

1, 5 @ 80, 70 %

C

Spoto Press

3 x 5 @ 65 %

D

RDL

2 x 5 @ 50 %

E1

Seated DB Hammer Curl

2 x 15 @ 6

E2

Cable Tricep Kickback

2 x 7 @ 6

F1

Barbell Bicep Curl

2 x 15 @ 6

F2

JM Press

2 x 15 @ 6

G

Weighted Plank Hold

2 x 0:20 @ 6

Conditioning

H

P&P Recovery Rowing

6 Minute row at an RPE 5.

Conditioning

I

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

Monday
Week 2 Day 2

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Banded Bench Press

3 x 8 @ 50 %

C1

Standing DB Chest Fly

2 x 15 @ 6

C2

DB Concentration Curl

2 x 15 @ 6

D1

DB Lateral Raise

2 x 15 @ 6

D2

DB Front Raise

2 x 15 @ 6

E1

Close Grip DB Press

2 x 20 @ 6

E2

DB Fly

2 x 15 @ 6

F

Calf Raise

3 x 15 @ 6

Conditioning

G

P&P Low Intensity Jog/Walk

You can choose between a 3 minute very light jog or a walk. If you choose to jog, you can take walking breaks but make sure you are moving the entire time.

Conditioning

H

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

Tuesday
Week 2 Day 3

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Deadlift

1, 4 @ 80, 70 %

C1

Pendlay Row

2 x 15 @ 6

C2

Seated Row

2 x 15 @ 6

D1

RDL

2 x 15 @ 6

D2

Hamstring Curl

2 x 15 @ 6

E1

Chest-Supported DB Row

2 x 15 @ 6

E2

45 Degree Lower Back Raise

2 x 15 @ 6

F1

Pallof Press with Rotation

2 x 15 @ 6

F2

Side Plank

2 x 0:30

Conditioning

G

P&P Low Intensity Rowing

Row for 4 minutes at a very moderate pace. Keep your pace around 2:00-2:20.

Conditioning

H

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

Wednesday
Week 2 Day 4

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Bench Press

1, 3, 3 @ 80, 70, 70 %

C1

Incline DB Svend Press

2 x 15 @ 6

C2

Resistance Band Standing Chest Press

2 x 15 @ 6

D1

JM Press

2 x 15 @ 7

D2

Tricep Pushdown

2 x 15 @ 7

E1

YTI's

2 x 5 @ 6

E2

Rope Face Pull

2 x 15 @ 6

F

Calf Raise

3 x 15 @ 6

Conditioning

G

P&P Recovery Rope Sled Pull/Push

Pull the (130/85)lb sled to your feet, rest 20 seconds and then push it back. Repeat this for 10 pulls and 10 pushes.

Conditioning

H

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

Thursday
Week 2 Day 1

Prep

A

Warm up for strength

1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.

B

Back Squat

1, 3, 3 @ 80, 70, 70 %

C

Hack Squat

2 x 15 @ 6

D1

Leg Extension

2 x 15 @ 6

D2

Calf Raise

2 x 15 @ 6

E1

DB RDL

2 x 15 @ 6

E2

Hamstring Curl

2 x 15 @ 6

F

Rear Delt Flyes

2 x 15 @ 6

G

Weighted Plank Hold

2 x 0:30 @ 6

Conditioning

H

P&P Low Intensity Bike

Bike 25 cals at a low pace. Try to keep your watts around 150-160.

Conditioning

I

P&P Finish-Line

Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch

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