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Build the Engine. Sustain the Mission

Loudon Strength and Conditioning, LLC

Personal Training, Functional Fitness, Strength & Conditioning, Endurance
Coach
Justin Loudon

The 4-Week Endurance Phase is designed to develop muscular endurance, foundational strength, and work capacity through a progressive, full-body training split. This phase introduces moderate loading with increasing intensity and volume each week. Perfect for athletes preparing for higher-volume or aerobic-based training blocks, it lays the groundwork for sustained performance and resilience.

  • 5 day plan
    • 3 days lifting
    • 1 day cardio
    • 1 day HIIT workout
$30
Get Build the Engine. Sustain the Mission
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Total-Body Strength Foundation
Develops strength across all major movement patterns
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Joint Stability & Control
Improves resilience and reduces injury risk.
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Prep for the Next Phase
Builds the base for future strength or conditioning blocks.
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Enhanced Muscular Coordination
Unilateral exercises and dynamic movement pairings train the body to move more efficiently and with greater control.
Features
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Access to your coaches
Coach, will provide feedback with any questions you may have.
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Programming 5 days per week
5 workouts a week, designed to develop muscular endurance, foundational strength, and work capacity through a progressive, full-body training split.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Program will be delivered though the TH app.
Equipment
Required
DB // Barbell // Weights // Pull-up Bar // Open Space
Recommended
Access to a gym
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Sample Week
Week 1 of 4-week program
Sunday
Total Body emphasis

A

warm-up

B

DB Swing

5 x 8 @ 47.5 %

C1

DB Split Squat

4 x 10 @ 42.5 %

C2

Side Lunge

3 x 10 @ 50, 60, 70 %

D1

Standing DB Press

3 x 15 @ 37.5 %

D2

1-Arm DB Row

3 x 10 @ 50, 60, 70 %

E1

DB Farmer's Walk

3 x 20 @ 15 %

E2

Bird Dog

3 x 5

Monday
Cardio

A

Cardio

1 x 30:00 @ 40:00

Tuesday
Lower Emphasis

A

warm-up

B

Goblet Squat

5 x 8 @ 47.5 %

C1

Incline DB Bench Press

4 x 10 @ 42.5 %

C2

Bent Over DB Row

3 x 10 @ 50, 60, 70 %

D1

DB Deadlift

3 x 15 @ 37.5 %

D2

Paloff Press

3 x 15

E1

Romanian Deadlift with DB

2 x 15 @ 32.5 %

E2

Glute Bridge

2 x 5

Wednesday
HIIT

A

warm-up

B1

Air Squat

4 x 15

B2

Extended High Plank

4 x 15

B3

Russian Twist

4 x 15

B4

Forward Walking Lunges

4 x 15

B5

Push Ups

4 x 15

B6

Flutter Kick

4 x 15

C1

Squat Jump

4 x 15

C2

Side Plank On Hand

4 x 15

C3

Superman

4 x 15

C4

Step Up

4 x 15

C5

Wall Sit

4 x 15

Thursday
Upper Emphasis

A

warm-up

B

DB Bench Press

5 x 8 @ 47.5 %

C1

Single Arm Farmer Walk

4 x 20 @ 15 %

C2

Dead Bug

3 x 8

D1

Copenhagen Plank

3 x 15

D2

Superman

3 x 5

E1

Reverse Flys

2 x 15 @ 32.5 %

E2

Chest-Supported DB Row

2 x 12 @ 60, 70 %

Coach
More from Loudon Strength and Conditioning, LLC
coach-avatar Justin Loudon

Justin Loudon is a Certified Strength and Conditioning Specialist (CSCS) and Registered Strength and Conditioning Coach with Distinction (RSCC *D) with over a decade of experience in education and athletics. 2024 NSCA- High School Coach of the Year

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Build the Base. Own the Grind

This 4-week phase is more than a warm-up—it’s a foundation. Whether you’re transitioning into more intense training or looking to build sustainable strength and durability, this program delivers. Own the base. Elevate your performance.

Get Build the Engine. Sustain the Mission
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FAQs
Who is this for?
This program is for athletes, tactical professionals, or anyone building a base of strength, endurance, and movement control. Ideal for off-season prep, general fitness, or returning to training after a break. Build durability, balance, and work capacity.
How long are workouts?
Most sessions take 45–60 minutes

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