New

Get Strong, Move Better, Perform Everywhere

Loudon Strength and Conditioning, LLC

Personal Training, Endurance, Multi-sport

Coach

Justin Loudon

A 4-week, 5-day-per-week General Physical Preparation program designed to build a rock-solid foundation of strength, power, movement quality, and muscular endurance. Whether you're an athlete in the off-season or someone who wants to move and feel better, this program delivers structured progress with intentional variety. From explosive plyometrics to unilateral stability work, Get Strong, Move Better, Perform Everywhere is your launchpad for long-term athletic development and full-body resilience.

$30

Get Get Strong, Move Better, Perform Everywhere

Total-Body Development

Each week targets strength, mobility, coordination, and power across upper, lower, and full-body sessions.

Athlete-Proven Progression

Backed by progressive overload principles, this program ensures steady, safe, and effective gains.

Core & Stability Emphasis

Offset carries, unilateral loading, and core circuits improve balance, injury prevention, and control.

Minimal Equipment, Maximum Results

Designed for efficient training with accessible gear—ideal for athletes or home gym users.

Built-In Athleticism

From depth jumps to carries and core work, every session is designed to boost coordination, explosiveness, and real-world movement—not just raw strength.

Features

Programming 5 days per week

3 lifts per week, 1 cardio, 1 hybrid

Detailed, expert instruction

Any question, coach responds quickly.

Delivered through TrainHeroic

Everything you need delivered to your phone.

Equipment

Required

Dumbbell/Kettlebells // Resistance Bands (for warm-up/core activation) // Adjustable Bench // Pull-up/Inverted Row Setup (TRX, Rings, or Bar) // Open space for loaded carries (40 yards)

Recommended

Barbell + Plates // Squat Rack

Sample Week

Week 1 of 4-week program

Sunday

Total Emphasis

warm-up

Depth Jump

5 x 5

Back Squat

4 x 8 @ 52.5 %

Single Leg Glute Bridge

3 x 20

DB Bench Press

3 x 12 @ 47.5 %

Bent Over DB Row

3 x 10 @ 50, 60, 70 %

Single arm Overhead Carry

3 x 40 @ 15 %

DeadBug

3 x 8

Monday

Cardio

1 x 30:00 @ 40:00

Tuesday

Lower Emphasis

warm-up

Cossack Squat

5 x 6 @ 57.5 %

Seated Arnold DB Press

4 x 8 @ 52.5 %

Inverted Row

3 x 8

DB Swing

3 x 12 @ 47.5 %

knee tucks

3 x 20

Side Lunge

3 x 10 @ 50, 60, 70 %

Lying Leg Curl

3 x 10

Wednesday

Fully Body Circuit

Sprint

1 x 20

Backward Run

1 x 20

Straight Leg Bounds

1 x 20

Acceleration Bound

1 x 20

Tuck Jump

1 x 20

High Knees With Forward Travel

1 x 20

A Skips

1 x 20

Walk High Knee

1 x 20

DB Thruster

@ 40

Jump Squat

@ 40

KB Push Up to Renegade Row

@ 40

Reverse Lunges

@ 40

Shoulder Taps

@ 40

DB Swing

@ 40

Walk

1 x 5:00

Thursday

Upper Emphasis

warm-up

Incline DB Bench Press

5 x 6 @ 57.5 %

Db Jumps Shrugs

4 x 8 @ 52.5 %

off-set carry

3 x 10 @ 20 %

Romanian Deadlift with DB

3 x 12 @ 47.5 %

DB Sumo Deadlift

3 x 10 @ 50, 60, 70 %

1-Arm DB Row

3 x 10 @ 50, 60, 70 %

DB 3-Way Raise

3 x 10 @ 50, 60, 70 %

Coach

More from Loudon Strength and Conditioning, LLC

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

Build Strength. Move Better. Perform Your Best

Whether you're in the off-season or rebuilding your body, Get Strong, Move Better, Perform Everywhere is your go-to plan for strength, power, and control. This isn’t just lifting—it’s smart, effective training for life and sport. Start today and invest in

Get Get Strong, Move Better, Perform Everywhere