Welcome to January 2019! Happy New Year! I’m excited to watch everyone thrive this year. To start the year, we are going to focus on strength in all planes of motion.

Often we spend a lot of time in one plane and neglect the others. This leaves plenty of performance and health opportunity on the table. Check out this month’s training notes.
As always, if you have any questions, post them to the team feed or email



Training Days

The each program will have five days of training scheduled. Three of these days will be full training sessions and two days will be regeneration/recovery sessions. You can complete as many or as little as you’d like. We recommend completing at least two of the full sessions and at least one regeneration/recovery session.



If you have a specific event you’re tapering for, let us know via the team feed on the TrainHeroic app or email We will help you with a customized approach.



If you feel the need to stretch, we recommend completing the first block of any of the training sections instead. This section is called “Training Prep.” We like to focus on active range of motion versus a static approach.



Keep an eye on your readiness scores at the beginning of each training session. If you’re spending more than four consecutive days at a 2.5 or lower, it might be time for a few days of complete recovery.


Sport Practice

If you are participating in a sport, we recommend completing the performance program first when you are early in the season. Then as you near your championship phase, switch the sport practice to be first. The prevention program can be done before or after sport practice.