JD Coaching
Strength & ConditioningA structured strength and hypertrophy program designed for individuals who want to build muscle and increase strength, without sacrificing conditioning. This program combines progressive overload, intelligent volume, and targeted conditioning work to ensure you develop size and strength while maintaining the work capacity required for real world performance. Ideal for tactical athletes, hybrid performers, and anyone who refuses to choose between being strong and being fit.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
B1
Back Squat
4 x 8
B2
Seated Vertical Jump
4 x 3
C1
Single Leg Landmine RDL
3 x 10
C2
Front Foot Elevated Split Squat
3 x 10
D1
Goblet Lateral Lunge
3 x 12
D2
Calf Raise
3 x 20
E1
DB Side Bend
3 x 10
E2
Leg Extension
3 x 20
F
A
B
Bench Press
4 x 8
C
Barbell Row
4 x 8
D1
Standing Landmine Press
3 x 10
D2
Pull-Up
4 x 5
E1
Dips
3 x 10
E2
DB Lateral Raise
3 x 12
E3
Single Arm Facepull
3 x 12
F1
Cable Crunch
3 x 15
F2
Alternating DB Hammer Curl
3 x 15
G
A
B1
EZ Bar Curl
3 x 15
B2
Tricep Pushdown
3 x 15
B3
Single Arm Farmer Walk
3 x 20
C1
Single Arm Cable Curl
3 x 15
C2
EZ Bar Skull Crusher
3 x 15
C3
Hanging Leg Raise
3 x 12
D
Assault Bike
8 x 2:00
E
A
B1
Trap Bar Deadlift
4 x 8
B2
Broad Jump
4 x 3
C
Barbell Lunge
3 x 10
D1
Prone Machine Hamstring Curl
3 x 10
D2
Deficit Single Leg Calf Raise
3 x 20
E
Copenhagen Plank
@ 0:25
F
Cyclist Squat
3 x 15
G
A
B
Overhead Press
4 x 8
C
Lat Pulldown
4 x 8
D1
DB Incline Squeeze Press
3 x 10
D2
1-Arm DB Row
3 x 10
E1
Cable Fly
3 x 12
E2
DB Shrug
3 x 15
E3
Cable Reverse Fly
3 x 12
F1
Banded Bicep Curl
3 x 30
F2
Banded Tricep Extension
3 x 30
F3
Med Ball Sit Up
3 x 15
G
