Reach|Strength & Conditioning

Reach Functional Fitness

Strength & Conditioning, Functional Training

Coach

Taylor Haney

A combination of traditional strength and conditioning, functional training, and high intensity training, the programming is ideal for any individual who wants to build a well-rounded and high level of fitness. Each session can be finished within 60-75 minutes.

The program provides proper warm-up and cool down protocols, and varies enough to keep athletes interested and engaged. We run FOUR 13 week cycles a year. Within a 13 week cycle, we include three 4 week cycles and a 13th week as a deload period. Programming is designed to build strength in three primary lifts - squat, bench, & deadlift. Each 4 week cycle trains every accessory muscle group and includes mobility. These cycles will also have conditioning goals: 500m row test, 10 minute air bike test, etc.

We believe this program is a systematic way to improve your fitness with trackable and measurable results!

*No Olympic Lifting. Running is both minimal and optional. If you need supplemental running, consider subsribing to Reach|AMPs. If you would like running and Olympic Lifting, consdier subscribing to Reach|WOD.

$20 / mo

Start My 7-Day Free Trial

Functional Movement

Learning how to move more efficiently in everyday life. Our staple movements include: squatting, pushing, pulling, lifting, climbing, crawling, jumping, and running.

Proper Mobility

Proper mobility protocols that will help you perform, recover, move, and even feel better throughout your day-to-day.

Functional Conditioning

Performing proper, purposeful conditioning exercises that will get you in shape, as well as help you in reaching fitness goals.

Measurable Goals

Throughout the program, you will be able to improve your fitness with trackable and measurable results.

Strength Progressions

Progressions through various compound movements such as Bench Press, Squat, and Deadlift that will lead to overall strength increase.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

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 and Plates // Dumbbells // Kettlebells // Rower // Air Bike or Stationary Bike // Pulley System // Resistance Bands // Slam Ball, Medicine Ball, Wall Ball

Recommended

Sled // TRX // SkiErg

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Cycle 1C: Squat Emphasis & High Intensity Strength Circuits

Prep

Complete 3 Rounds of the Following: Air Squat x10 DB Romanian Deadlift x10 DB Alternating DB Reverse Lunge x10 (5 per leg) DB Alternating DB Supinated Curl x10 (5 per arm)

Back Squat

5 x 5

Barbell Pulse Squat

2 x 2

EZ Bar Curl

5 x 15

Skull Crushers

5 x 15

Russian KB Swing

5 x 15

KB Goblet Reverse Lunge

5 x 5

Post Workout Stretching

Complete 20-30sec of Each Stretch: Thread Needle Modified Pigeon Kneeling Hamstring Couch Tricep Stretch Modified Lat

Monday

Cycle 1C: Bench Emphasis, Back, & Metabolic Conditioning

Prep

Complete 3 Rounds of the Following: Floor Seated Banded High Row x10 Single Arm Banded Chest Press x10 Band Pull Apart x10 Bird Dog x5/side

Bench Press

5 x 5

1-Arm KB Row

3 x 10

Kneeling High Pulley Row

3 x 15

EMOM 12 Row Core

Every 2 Minutes on the Minute for 12 Minutes: 6cal Row @9RPE 6 DB Side Bends @7RPE (6 per side) 24 Abmat Crunches

Post Workout Stretching

Complete 20-30sec of Each Stretch: Lats and Pecs Rear Delt Modified Pigeon Couch Kneeling Hamstring

Tuesday

Cycle 1C: Mobility & Compcon

Prep

Complete 3 Rounds of the Following: Band Pass Through x10 Single Arm Banded Shoulder Press x10/arm Groiner x5/leg Plank 20sec

Shoulder, Pec, and Lat Opener Complex 1

2 x 0:30

Hip Opener Complex 1

2 x 0:30

Ladder CompCon

For Time: 50 Push Press (Barbell) 65/45(RX) 45/25(SC) 40 Mountain Climbers 30 Alternating Ball Slams 15/10 20 Russian Twist 15/10 (each side counts as rep) 10 Squat Thrust 20 Russian Twist 15/10 30 Alternating Ball Slams 15/10 40 Mountain Climbers 50 Push Press (Barbell) 65/45(RX) 45/25(SC)

Lying Banded Clamshell

3 x 20

Lying Adduction Banded Clamshell

3 x 20

Post Workout Stretching

Complete 20-30sec of Each Stretch: Prone Shoulder Thread Needle Modified Pigeon Kneeling Hamstring Couch Prayer

Wednesday

Cycle 1C: Deadlift Emphasis, Chest, & Metabolic Conditioning

Prep

Complete 3 Rounds of the Following: Banded Pull Through x10 Push-Up x10 Groiner x5/side Quadruped T Spine Rotation x5/side

Deadlift

5 x 5

Alternating DB Bench Press

3 x 10

Single Arm Banded Chest Fly

3 x 15

EMOM 12 Bike Core

Every 2 Minutes on the Minute for 12 Minutes: 6cal Bike @9RPE 24 Landmine Anti-Rotation

Post Workout Stretching

Complete 20-30sec of Each Stretch: Thread Needle Prone Shoulder Modified Pigeon Prayer Kneeling Hamstring

Thursday

Cycle 1C: OH Press Emphasis & High Intensity Strength Circuits

Prep

Complete 3 Rounds of the Following: Band Pull Apart x10 Band Pass Through x10 Banded Tricep Pushdown x10 Banded Hammer Curl x10 Air Squat x5

Shoulder Press

5 x 3

Barbell Z Press

2 x 20

Alternating DB Hammer Curl

5 x 10

DB Skull Crushers

5 x 15

DB Snatch

5 x 5

DB Tempo Goblet Squat

5 x 5

Post Workout Stretching

Complete 20-30sec of Each Stretch: Prone Shoulder Thread Needle Modified Pigeon Kneeling Hamstring Couch Tricep

Coach

More from Reach Functional Fitness

Taylor Haney

USAW L1, Spartan SGX Coach, Professional Youth Coach Certified, Pn1 Certified -Owner and Head Coach of Reach Functional Fitness -2021 Hyrox Men's Doubles Pro US National Champ -Part-time Avenger -Guitarslinger -Husband to a beautiful wife -Father of three strapping young bucks

Do everything with a purpose.

Train with a purpose. Become a stronger dad. Become a fitter mom. Feel better and move better in your everyday life. No matter the goal, it is totally achievable with this program!

Start My 7-Day Free Trial

FAQs

Who is this training for?

This training is perfect for any individual who wants to build a well-rounded and high level of fitness.

How long is each session?

Each session will take 45-75 minutes.

Does this program require prior knowledge to training & conditioning?

This program is designed for intermediate to experienced lifters with proficiency in Barbell Squat, Bench Press, and Deadlift.

Can this program be followed at a home gym or Globo gym?

Absolutely! Any substitutes needed can be modified within the app.

How is this program different from other S&C programs?

This program has a perpetual programming mindset, which means that it can be followed for life. You are able to jump right into the program at any point and make progress. We only test 1RM in Cycle 1 (squat, bench, and deadlift) and Cycle 2 (front squat, bench, and sumo deadlift).

I see the program is four 13 week cycles. Does it repeat annually?

Yes. The program is designed as Cycle 1A-1C, 2A-2C, 3A-3C, and 4A-4C. Cycle 1 starts in October, but you can join anytime.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Reach|Strength & Conditioning