So, What is The Strong Human Program Anyways?
A breakdown of the greatest workout program I've ever done
One of the biggest things I recognized myself longing for during the height of the pandemic was connection with like-minded individuals.
When I was a Personal Trainer at the Prairie Athletic Club, we created this amazing program called “Training Zone” where our number one mission was to bring like-minded individuals together to achieve a common goal. I loved it and still miss working in that environment every day.
When our family decided to move in 2020, I was no longer a part of that and no longer had that sense of community. I wanted to try and formulate something like that in my own small online training business, so I created the Strong Human Program to bring people who want to get in the best shape of their life together.
The goal of the workout program is simple; get stronger in all aspects of fitness.
We lift hard, heavy, fast, explosively.
We hit PR’s.
We build muscle.
We try new things and focus on getting stronger every day in every way possible.
So what do the workouts actually look like?
Most weeks consist of 4 primary strength training sessions and one optional day, which is typically conditioning, arms, or a workout focused on building resilience.
The workouts tend to take anywhere from 45-55 minutes depending on the day and the phase that we are in.
Phase?
Yes, most programs we run are 6 weeks long with three, two-week phases built in. Each phase builds off of the previous and each program bleeds into the next. Here is a list of all the programs we’ve run and the time the programs ran:
345 Protocol-6 Weeks
Bench & Squat-6 Weeks
Guns & Buns-6 Weeks
Pyramid Scheme-6 Weeks
345 Protocol 2.0-6 Weeks
Death by Dumbbells-6 Weeks
Barbell Resurrection-12 Weeks
345 Protocol Full Body-6 Weeks
Building Power-6 Weeks (my current phase)
In between some of those programs are built in test weeks or deloads following more demanding training blocks. I’ve programmed 70 weeks of this program so far. These workouts are very detailed including the reps, sets, tempos, rest periods, cues, and how to execute each exercise as if I were in the gym personally coaching you. Each exercise also has a video of me demonstrating the form as well.
What do the actual workouts look like?
Well of course each day is slightly different, but every day starts with some warmup exercises for the targeted muscles for the day. We almost always follow the warmup with some direct ab training or plyometrics to get the body prepped to perform. From there we head into the meat and potatoes of the strength portion of the workout. This will usually entail a primary strength exercise like a bench press, deadlift, squat, etc. We follow that up with a secondary strength exercise that is meant to assist or help our primary strength exercise. The end of the workouts are typically reserved for some body building or “injury prevention” type exercises. I keep things simple and utilize exercises that are proven to deliver results.
Trainerize App
All of these workouts are built into a very simple to use app where you can track the amount of weight and reps that you do. You can substitute exercises if you need to and message me at any time with questions or recommendations through the app. The app keeps track of how much weight and reps that you use from week to week! You can also connect your activity tracker directly to the app to keep all your activity in one app instead of having multiples.
My Own Testimony
I’ve done programs from other big-name trainers and tons of other free programs out there, but this program is the greatest thing I’ve ever created or done myself. The numbers and results speak for themselves. The constant focus and the way the programs flow together has been a game changer for me. The ability to track everything on an app instead of a spreadsheet like I always have done has also been a positive. Being able to see what others are doing and the progress they are making on the same program has also kept me inspired.
Here are all the PRs or cool numbers I’ve hit in the last 14 months
Bench Press Improved from 235-295 in 12 weeks
Barbell Back Squatted: 345 All time PR
Hex Bar Deadlift: 415 All time PR
Bulgarian Split Squats with 70 LB Dumbbells for 12 Reps All Time PR
Dumbbell Flat Bench Pressed 100 LB Dumbbells for 13 reps All Time PR
Dunked-A Lot. Even with 2 hands & off the dribble: First Ever
Those are just a few, there are more. I’m also faster, quicker, and more explosive when I play basketball which I do frequently. I’ve had minimal aches and pains through the past 14 months and no serious injuries (knock on wood), but I am human so there have been a few nagging injuries along the way. When I say come get in the best shape of your life, I’m not joking. At 28 & 29, I’m in far better shape than any other time in my life and I have The Strong Human Program to thank.
So how do you sign up?
It is very simple. Click this link. That will take you to the check out and from there you just enter your payment information. The program costs $25/month and renews monthly automatically. You can cancel at any time if it isn’t for you! Once you sign up, you’ll get an email with instructions of how to set up your account on Trainerize. The program will automatically start and be charged on the following number, but if you need to, I always offer to start it earlier!
For less than $1 a day, you can see some of these same results and support a small business. If the Strong Human isn’t your style, but you’d like an ongoing program like this I also have the following program available:
The Good Human Gym Workout Program: $25/month: 3 days per week, full gym required. Made for people who are looking for a structured program they can follow in the gym with minimal time to work out.
If you have questions about these programs or how my online coaching business works, don’t hesitate to ask! I just want to help people gain confidence and build an online community of humans coming together for a common goal of self-improvement.