Welcome to November! The air is getting more crisp, the holiday schedule is starting to pick up, and it is a great time to buckle down and maximize your routine.

This month is all about foundational strength. As 2019 nears, we want to have a strong foundation to build upon.

In the performance programming, your strength is going to be challenged. How well you hold body positioning will be challenged. Start with weights you feel comfortable with and then try to progress the intensity each week.

If you ever need any modifications or guidance, don’t forget to use the team feed!



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.