I just got access to the program, now what?

1 – Login and click on “My Workouts”

Untitled2 – Look at every day for an entire week of programming

Read through a week of workouts. The weekly schedule rarely changes. Everything should be fairly intuitive. Make sure and read all notes and watch the video overview.

3 – Read performance points and watch tutorials for any movements you aren’t familiar with



All exercises have bullet-pointed technique cues along with video tutorials. Read through these at least once.

4 – Read the FAQ’s below as well as the start-up guidethen reach out with questions on how to adjust workouts

 – Email = jonathan@trainrogue.com

- Phone or Text = 720-474-0636

Do I include warm up sets in the listed sets x reps?

The sets and reps listed are working sets, and do not include the warm up sets. Perform as many of warm up sets as necessary. Here is an example of how I warm up for deadlifts:

  • 135×5
  • 225×5
  • 275×5
  • 315×3
  • 365×3
  • 405×3 – first working set

How does the warm-up work?

The warm-up can be done in about 3-5 minute and requires no equipment. If you have limited space, do the exercises in place or back in forth in whatever area you do have.

How many days per week should I do corrective work?

Perform the breathing work listed on recovery days every day, if possible. If you can do the warm-up before every training session that would be great, but if that isn’t possible just make sure to get it in sometime during the day on most days of the week.

Where do I find technique videos?

Every exercise on the app should have a video (let us know if it isn’t working). You can also find them on our vimeo page or youtube page.

How do I print workouts?

Click on the printer icon in the top right corner of your homepage. You an print a single day, or 4 days at a time.

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Is there an app?

Yes, there is an iphone app and an android app is being developed. The app is the beta version, so it’s not 100% bug free, but it works well for the most part and will getter better every week. You can download the app here.

What footwear/shoes do you suggest?

Lifting –  I flat shoe with a solid heel counter (you cant crush the heel when grabbing your shoe on each side), no drop, sturdy sides to the shoe, and a flat sole. Examples:

  • Chuck Taylors
  • Oly lifting shoes

Check out this video and shoe list for more information on how to select a good shoe for lifting or running.

Running –  running shoes that are appropriate for your foot (see link above for a shoe list)

Rucking – Get some good boots and break them in. I prefer the Lowa Zephyrs.

If you have legitimate foot issues let me know and we’ll talk about how to move forward.

Why is there so little pressing?

Here is a list of why we do so little pressing:

  • Life happens in front of you
  • Fatigue breaks you down and pulls you forward
  • Most of you probably spent years doing way more bench press and pushups than pulling

All of these things lead to a strength imbalance between the anterior (front) and posterior (back) and the postural deficits that accompany it. We do a lot of pulling (rows and pull-ups) to help correct this imbalance.

Why no anaerobic work at times?

Anaerobic work needs to be earned. To do this you need to develop a large work capacity, good movement, and a strong aerobic system. Think of anaerobic work as the tool that sharpens the tip of the spear. Without the foundational work (aerobic capacity, movement, strength) anaerobic work simply breaks you down and makes you less fit.

What is the general program structure?

Over the course of your training week there are 3-4 days of “key” workouts. These are broken up by 2-3 days of lower intensity workouts. Generally, you will have one very hard workout followed by a low intensity workout.

The goal is to go “hard” when it’s called for and take it easy when you should. If you are someone who feels that they need to go hard every day you will quickly regress into overtraining and won’t get the correct training and recovery effect from the workouts which are designed to be less intense. Some days will feel easy, that’s ok. Trust that the structure works.

Adventure Race Team Structure

Over the course of a training block (month) the first 3 weeks build in intensity and volume. Week four has a large drop in volume. The intensity in this week can be dropped, maintained, or increased depending on how you are feeling. The general structure will look something like this:

  • 2 month block focusing on the following
    • Strength
    • Specific work capacity
    • Power
    • Aerobic Capacity and power
    • Movement
  • 1 month block focusing on the following
    • Anaerobic conditioning
    • Muscle building and/or muscular endurance
  • 2 or so weeks of peaking (testing)
    • Max strength and power
    • Anaerobic and aerobic power/capacity

Train Rogue Performance Team Structure

The performance team will use a similar block schedule with more advanced exercises and methods such as undulating periodization (fancy way of saying loads and volumes go up and down week to week) or short periods (up to 3 weeks) of super high volume/intensity work meant to create a large adaptation stimulus. These workouts will generally cause more fatigue and you can expect to see performance fluctuate from week to week. This isn’t a bad thing – you have to accumulate stress to create adaptation, but these will definitely push you.


Listen to your body. If you get worn down, drop the intensity and allow your body to recover. No one improves via training; you improve via recovery. If you don’t allow your body to adapt to the training stimulus you have created you won’t get fitter.

And never hesitate to reach out – I’m here to help.

Why so low intensity on aerobic work?

Aerobic work is highly misunderstood. Low intensity aerobic work builds systemic (heart, vascular system, fat metabolism) and local adaptations that will allow you to go for a long time and recover quickly. When you ignore lower intensity aerobic work you don’t develop these adaptations. Working at a higher aerobic intensity is inefficient as well, as it actually decreases the adaptation response and it takes significantly longer to recover. Bottom line: stick to the intensities that are outlined in your program.

What is the goal of core work?

The goal of the core work we have you do is to strengthen resisting movement through the core – flexion/extension, lateral bending, and rotation. Think of it like this: when you lift heavy things or run or really do anything in the real world you want to be able to transfer force from your legs through your core without breaking down. We want to train those patterns, no creating motion. Motion at the core = energy leaks, inefficiency, and injury.

Why no sit-ups?

This is could be a long article, but just take our word that traditional core training – things such as sit-up, crunches, knees to elbows – are terrible for your back and developing true core strength. Whenever you do these exercises you are teaching your body to flex, extend, and rotate through your spine while under load. Not a good idea.

If you are going into a SOF program we will get you ready for your sit up tests at the right time.

Why does breathing matter?

Breathing has a direct influence on every other system in your body – autonomic nervous, central nervous, cardiac, lymphatic, endocrine, and immune systems. If you aren’t breathing properly you are compromising all of these systems. If you are breathing properly, you are setting the stage for optimal function and interaction of all of these systems. Breathing is one of the most foundational concepts we will focus on. Take it seriously.

Now What?

Read the Start Up Guide and get training!