Train anywhere. No excuses.
BUILD and ENGINE are written by James Hall and delivered to your phone through TrainHeroic. Every session is programmed, progressed and tested across a 12-week block.
Delivered via TrainHeroic
LFG ONLINE
The coach
Programmed by James Hall. Concept2 world record holder. Former professional rugby player.
Strength and conditioning coach with DEKA Strong and Hyrox race experience. He knows what it takes to be strong and fit at the same time.
Bench 220kg / Squat 300kg / Deadlift 320kg
Program 01
LFG BUILD
Get strong. Get built.
Our powerbuilding program. Barbell strength work combined with functional hypertrophy, so you get strong, athletic and built at the same time.
Weeks 1–6: Foundation. Volume, movement quality and muscle. Dial in technique and build work capacity.
Weeks 7–11: Conversion. Heavier loading, lower reps. Turn the size you built into strength.
Week 12: Testing. Test squat, bench and deadlift so you have clear numbers for the next block.
Program 02
LFG ENGINE
A motor that doesn't quit.
Our conditioning program. Structured aerobic and anaerobic work on the SkiErg, RowErg and BikeErg, plus sleds, sandbags and functional movement. Every energy system gets trained.
Weeks 1–6: Base. Aerobic development, pacing and volume. Longer intervals and efficient erg technique.
Weeks 7–11: Conversion. Threshold and high-intensity intervals, mixed modal conditioning and hard pace work.
Week 12: Testing. Retest your conditioning benchmarks with time trials across several erg distances.
Are you ready to FKN go?
Start BUILD or ENGINE today on TrainHeroic. Written by James, delivered to your phone, wherever you train.