LONGEVITY - Onboarding

The Mindful Athlete

Coach
Callum Keen

9 week onboarding program:

Providing affordable, high quality coaching. Teaching the fundamentals of strength and conditioning to enhance and support a sustainable lifestyle, be it through continued development for a sport you love or allowing you to look, feel and move decades younger than your chronological age.

The program will help you to integrate well structured training into your routine, focusing on key aspects of your athleticism such as strength, endurance and balance, whilst also prioritising time for working in with meditation, breathwork and flexibility.

The On-boarding course prides itself on building honest and reflective students who you’ll recognise when you walk into any training environment due to their attention to proper technique and honest measurement of performance and progress.

Features
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In-depth Coaching
3x one-to-one calls with your Coach to support you on your new journey and set you up for success.
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Programming 5 days per week
3 days strength and conditioning plus 2 endurance based sessions.
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Meditation
Built in meditations helping you seamlessly improve your overall well-being.
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Exercise Video Guidance
In-depth videos showing exercise progressions, allowing you the autonomy to decide where you're at.
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Community
The Longevity Whatsapp group is a support network where you can ask questions, share stories and feel inspired.
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Delivered through TrainHeroic
Access to your Coach, Community, Program, Exercise library and Progress tracker, without having to remember anything other than your phone.
Equipment
Required
Somewhere to hang // Dumbbell // Kettlebell // Stick
Recommended
Barbell // Gymnastics Rings
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Sample Week
Week 1 of 9-week program
Sunday
Strength A / Week 1 / Endurance bias

A

Warm Up | raise | Longevity

1 x 5:00

B

Movement lines | Regular

2 x 1:00

C

Squat | exercise and loading variations

3 x 15

D

Vertical Pull | exercises and loading variations

3 x 15

E

Single leg hinge | exercise and loading variations

2 x 15

F

Capacity | Crawl Variations

G

Meditation - Breath

1 x 5:00

Monday
Extensive Endurance / Week 1

A

Base Endurance

1 x 10:00

B

Extensive Endurance

2 x 3:00

C

Flexibility A

1 x 0:00

Tuesday
Strength B / Week 1 / Endurance bias

A

Warm Up | raise | Longevity

1 x 5:00

B

Movement lines | Narrow

2 x 1:00

C

Hinge | exercise and loading variations

3 x 15

D

Vertical Push | exercises and loading variations

3 x 15

E

Single leg Squat | exercise and loading variations

2 x 15

F

Horizontal Pull | exercises and loading variations

2 x 15

G

Capacity | Loaded Carry’s

H

Meditation - Sensations

1 x 5:00

Thursday
Strength C / Week 1 / Endurance bias

A

Warm Up | raise | Longevity

1 x 5:00

B

Squat | exercise and loading variations

2 x 15

C

Horizontal Push | exercises and loading variations

2 x 15

D

Hinge | exercise and loading variations

2 x 15

E

Vertical Pull | exercises and loading variations

2 x 15

F

Meditation - Sounds

1 x 5:00

Friday
Base Endurance / Week 1

A

Base Endurance

B

Flexibility B

1 x 0:00

Coach
coach-avatar Callum Keen

Teaching movement is one of the most engaging and enjoyable things I do with my time but I also have a keen interest in mindfulness and meditation practice which I have been adding in small periods to the end of sessions to improve the well-being of others.

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Affordable. Sustainable. Reflective.

Investing in a stronger future for yourself.

Get LONGEVITY - Onboarding
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The Proof
verified-athlete-avatar Lou O'Brien

Retired Teacher

Verified Athlete

"Callum provides challenging and hugely varied and enjoyable exercises both to overcome a problem with my hip and to extend my mobility/flexibility and general fitness as I become progressively older! I have never found going to the gym particularly enjoyable, but I now choose to go."

LONGEVITY - Onboarding