Program Info
Equipment Lists // WORKOUT TERMS // RECOMMENDATIONS
TRAIN HARD // PROGRAMMING
TRAIN HARD programs: Everything you need to know
SUGGESTED TRAINING BREAKDOWNS
TH // Primary Training Plan
Minimum TH Commitment = (3) Training Days
Maximum TH Commitment = (5) Training Days
TH + BJJ (or other training)
We Suggest (3) Training Days Based on Athlete Goal…
Well-Rounded Athlete (Conditioned & Strong) = FORCE
Develop Strength & Physique = FLEX
Develop Engine / Time Constrained = EMOM
Minimum Equipment Available = EMOM_DB
WORKOUT ABBREVIATIONS
H - Heavy
B - Baseline
C - Conditioning
AC - Athlete Choice
KB - Kettlebell
DB - Dumbbell
BB - Barbell
ALT - Alternating
DBL - Double
ROM - Range of Motion
RPE - Rate of Perceived Exertion
AMRAP - As Many Rounds as Possible
EMOM - Every Minute on the Minute
Barbell Weights - H/B/C Options Listed for Every Workout or AC
Equipment Lists
FORCE // EQUIPMENT LIST
MANDATORY EQUIPMENT…
Barbell + Bumper Plates (weight for heavy Squat, Bench, Deadlift)
Squat Rack + Bench
Pull-Up Bar or Rings
(2) Pair of DBs
(1) Pair of Baseline DBs (50lb Suggested or Moderate)
(1) Pair of Conditioning DBs (35lb Suggested or Moderate-Light)
(2) Kettlebells
(1) Heavy (70lb Suggested or Heavy)
(1) Baseline (53lb Suggested or Moderate)
Jump Rope
Access to Jump/Step-Up (Box or Object)
Access to Run (Treadmill or Road)
(1) Additional Piece of Cardio Equipment (only one is needed)
C2 Rower
Assault Bike
OPTIONAL EQUIPMENT…
Dip Bar
Weight Vest (20 or 14 Suggested)
Wall Ball (20 or 14 Suggested)
Additional Weights, DBs, & KBs (as much variety as you want)
Resistance Bands
FLEX // EQUIPMENT LIST
MANDATORY EQUIPMENT…
Barbell + Bumper Plates (weight for heavy Squat, Bench, Deadlift)
Squat Rack + Bench (Adjustable Incline Optional)
Pull-Up Bar or Rings
Dip Bar
(3) Pair of DBs
(1) Pair of Heavy DBs (70lb or Heavier than Baseline)
(1) Pair of Baseline DBs (50lb Suggested)
(1) Pair of Light DBs (20lb or Lighter than Baseline)
(2) Kettlebells
(1) Heavy (70lb Suggested or Heavy)
(1) Baseline (53lb Suggested or Moderate)
Resistance Bands
(1) Thick Band
(1) Thin Band
OPTIONAL EQUIPMENT…
Functional Trainer (Cable-Cross Machine)
Access to Cardio Equipment (Run, Assault Bike, or C2 Row)
Access to Jump/Step-Up on Box or Object
Additional Weights, DBs, & KBs (as much variety as you want)
EMOM // EQUIPMENT LIST
MANDATORY EQUIPMENT…
Barbell + Bumper Plates (weight for heavy Squat, Bench, Deadlift)
Squat Rack + Bench
Pull-Up Bar or Rings
(2) Pair of DBs
(1) Pair of Baseline DBs (50lb Suggested or Moderate)
(1) Pair of Conditioning DBs (35lb Suggested or Moderate-Light)
(2) Kettlebells
(1) Heavy (70lb Suggested or Heavy)
(1) Baseline (53lb Suggested or Moderate)
Jump Rope
Access to Jump/Step-Up (Box or Object)
Access to Run (Treadmill or Road)
(1) Additional Piece of Cardio Equipment (only one is needed)
C2 Rower
Assault Bike
OPTIONAL EQUIPMENT…
Dip Bar
Weight Vest (20 or 14 Suggested)
Wall Ball (20 or 14 Suggested)
Additional Weights, DBs, & KBs (as much variety as you want)
Resistance Bands
EMOM_DB // EQUIPMENT LIST
MANDATORY EQUIPMENT…
Barbell + Bumper Plates (weight for heavy Squat, Bench, Deadlift)
Pull-Up Bar or Rings
(2) Pair of DBs
(1) Pair of Baseline DBs (50lb Suggested or Moderate)
(1) Pair of Conditioning DBs (35lb Suggested or Moderate-Light)
Jump Rope
Access to Jump/Step-Up (Box or Object)
Access to Run (Treadmill or Road)
OPTIONAL EQUIPMENT…
(1) Additional Piece of Cardio Equipment (only one is needed)
C2 Rower
Assault Bike
2024 Outlooks For Each Program
Each program is designed around FOUR PHASES throughout the year. Please note: EMOM follows the same year plan as FORCE.
WORKOUT RECOMMENDATIONS
The number one goal is to TRAIN HARD but also to train smart. This means you should always choose the best workout path based on your current goals, needs, and fitness level. Adjust the workouts up or down as needed to fit your goals and equipment access.
Every TRAIN HARD program has (5) possible training days per week and (2) planned rest days. We recommend training 3-5 days per week in order to see the most benefit from the program. You can choose to tackle the week as written or mix and match the days based on your training/life schedule.
Every TRAIN HARD workout comes with a short goal write-up and RPE rating (Rate of Perceived Exertion) to help guide your effort. RPE is a measure of how ‘hard’ you feel you’re pushing yourself during a workout and/or how ‘heavy’ a particular weight feels relative to your current fitness level. The goals give you more insight into the workout.
We represent RPE on a 1 thru 10 scale. Each number in the scale represents an approximate measure of your perceived exertion based on a percentage out of 100% (ex: 1 is 10%, 2 is 20% and so on…until 10 or 100%, absolute max). For example, if we assign RPE 9, this means ideally you are working at about 90% of your total exertion (very high, close to max). If we assign RPE 7, this means you are working at about 70% of your total exertion (moderate effort).
In every workout, we will suggest a weight category for all BB, KB, and DB movements. You should always choose the best weight for you in that workout that day. KB and DB movements are listed in the workout as either H, B, C, or will be noted as AC. These are based on the intended feel for that movement and the equipment lists. Choose the weight that best fits that feel for you.
BB movements will have (3) weight options listed for every workout or will be noted as AC. B - Baseline is the goal weight envisioned for the workout based on the intended feel. H - Heavy gives you the option to go heavier. C - Conditioning gives you the option to go lighter. You should always choose the best weight for you in that workout that day whether that is something we list or something you pick.
Cardio Choice means you get to pick a run, bike, row, or any other form of cardio. These will be labeled either as Easy, Mod, or Hard to guide your effort. When specific calories or distances are provided in the workout, pick a pace that gets the work done. Box Jump or Step-Up movements are always listed as AC. Athletes should choose the height that works best for them. Adjust as needed based on your goals, needs, equipment, and current fitness level.
The overall best rule in every workout is to always choose the pace, weight, height, and equipment that gives you the best workout for that day. Use the goals, RPE notes, and weight suggestions to guide your decisions. TRAIN HARD.
YOU ARE THE AVERAGE OF THE PEOPLE YOU SURROUND YOURSELF WITH.
Share this knowledge with those in your life who are also driven to TRAIN, PROTECT, PROVIDE.
Together, we can build a brighter future by helping each other become the best version of ourselves.
