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Will Ratelle and I are excited to present our training and diet program we collaborated on. This package features an elite 12-week training program as well as a nutrition component with a personalized macro calculator. Years of education, coaching and training experience have been poured into this program between the two of us.
Training program description:
Hoss & Hammer is a 12-week strength and hypertrophy program. It is built around five lifting days per week, with each session having a clear emphasis between the lower body, upper-body pushing, and upper-body pulling. The program is divided into three four-week blocks that gradually increase training intensity while continuing to provide enough volume to support muscle growth. Heavy compound lifts that are not as common to many trainees are combined with strategic accessory exercises to develop strength and create a well-rounded training program. The template allows you to record your loads and reps, update your estimated 1RMs, and receive suggested working weights as you move through the program.
Nutrition description:
To optimize the outcomes from training, one must pair it with great nutrition. The Hammer and Hoss Nutrition protocol is designed to guide the users through a gain phase or a cut phase by prescribing custom macros that adjust in real time week to week. We built a macro calculator on an excel spreadsheet that will take some baseline information from you, generate your starting macros, and then maxed on bodyweight trends that you log weekly, will adjust the macros accordingly to facilitate continued progress. There will also be a lengthy overview provided to give guidelines for meal timing, food selections, and our nutrition philosophy in general. There is also a 15min video attached that provides an in-depth overview as well as providing a visual walkthrough of how to navigate the macro calculator.
Will Ratelle and I are excited to present our training and diet program we collaborated on. This package features an elite 12-week training program as well as a nutrition component with a personalized macro calculator. Years of education, coaching and training experience have been poured into this program between the two of us.
Training program description:
Hoss & Hammer is a 12-week strength and hypertrophy program. It is built around five lifting days per week, with each session having a clear emphasis between the lower body, upper-body pushing, and upper-body pulling. The program is divided into three four-week blocks that gradually increase training intensity while continuing to provide enough volume to support muscle growth. Heavy compound lifts that are not as common to many trainees are combined with strategic accessory exercises to develop strength and create a well-rounded training program. The template allows you to record your loads and reps, update your estimated 1RMs, and receive suggested working weights as you move through the program.
Nutrition description:
To optimize the outcomes from training, one must pair it with great nutrition. The Hammer and Hoss Nutrition protocol is designed to guide the users through a gain phase or a cut phase by prescribing custom macros that adjust in real time week to week. We built a macro calculator on an excel spreadsheet that will take some baseline information from you, generate your starting macros, and then maxed on bodyweight trends that you log weekly, will adjust the macros accordingly to facilitate continued progress. There will also be a lengthy overview provided to give guidelines for meal timing, food selections, and our nutrition philosophy in general. There is also a 15min video attached that provides an in-depth overview as well as providing a visual walkthrough of how to navigate the macro calculator.