Legs & Lungs

Nate Kosberg

Strength & Conditioning
Coach
Nate Kosberg

Designed for those who want a strong cardiovascular system with stronger muscles to match. Strength exercises designed to load your tissue and bones progressively, and running workouts tailored to increase your body’s work capacity. We typically sprint very little once we reach adulthood; this program will help to re-establish both the body and brain benefits that come from concurrent sprint/aerobic/weighlifting training. Built to maximize your time in the gym without having you there for hours on end.

$24
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RECLAIM YOUR SPEEED
Sprinting is one of the first things we stop doing as we age; can you remember the last time you blocked out time to focus on your speed? Sprinting is unique in that it provides a boost to your brain as well as your body, this eight-week block will leave both systems feeling faster.
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BUILD YOUR FOUNDATIONAL STRENGTH
Increasing your lean body mass is one of the best ways to help you look and feel younger; by targeting some of the biggest muscles in the body in the legs we can work to increase the building blocks of a strong musculoskeletal system.
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STRONG HEART EQUALS STRONG LIFE
With an emphasis on aerobic conditioning, this will have your cardiovascular system functioning better and better as time goes on. The benefits of a strong heart cannot be overstated, there is a mountain of evidence showing the benefits of an efficient circulatory system in the body. The stronger your heart the better your life!
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy; make it work for your body, not mine!
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Delivered through TrainHeroic
Seamless delivery with the TrainHeroic app; no more looking through your Notes for the workout or your numbers from last week.
Equipment
Recommended
Barbell // Landmine Attachment // Dumbbells // Belt Squat Machine // Treadmill
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Conditioning

A

5km Run

Perform a 5k Run. Easy run day to start the week; goal is just to keep blood flowing in the legs. 6/10 on the difficulty level, you should feel like you can cruise at this pace for at least an hour. Try to breathe through the nose as much as possible.

Monday
Week 1 Day 2

A

1-mile Run

Tuesday
Week 1 Day 3
Wednesday
Week 1 Day 4

A

Airdyne

1 x 5:00

B

Leg Extension

3 x 1 @ 15, 30, 30

C

Landmine Romanian Deadlift

5 x 8 @ 25, 50, 75, 75, 75 %

D

Goblet Squat

5 x 8 @ 25, 50, 75, 75, 75 %

E

Copenhagen Isometric

10, 10, 20, 20

F

Belt Squat Calf Raise

5 x 8 @ 25, 50, 75, 75, 75 %

Thursday
Week 1 Day 5
Friday
Week 1 Day 6

A

Run

Saturday
Week 2 Day 0
Coach
More from Nate Kosberg
coach-avatar Nate Kosberg

Former Muay Thai fighter turned yoga instructor/trainer/coach with thousands of hours logged as a movement teacher; with an emphasis on bodily/breath awareness my goal is always to help you realize your own potential for both strength and somatic perception.

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Invest in yourself!

The earlier you take your health into your own hands, the better off your future self will be.

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FAQs
What if I've always hated running?
Don't worry! The aerobic part of this can be adapted to fit the cardio of your choice; biking or swimming are great alternatives where you can still work both easy and difficult paces.
How much of a time commitment should I expect?
Most of these sessions should be under an hour besides the longer runs; the weightlifting day will probably take about an hour. This is designed to get you the maximal results without spending your whole life in the gym.
What if at the end of the eight weeks I'm not satisfied?
You are more than welcome to reach out at anytime for a full refund if you feel that the program isn't a good fit.
Why is there so much of a focus on breathing during the run workouts?
Breathing is something that our body will do whether we pay attention or not, but by focusing on controlling the breathing when the body is under stress, it is absolutely possible to make things feel easier & increase your work capacity. The more dialed in the breath can be, the harder you can work.
What if I don't have a landmine attachment or a belt squat?
No problem! The RDL can easily be done with a dumbbell/kettlebell/barbell, and the belt squat can be replaced by a Smith Machine or a regular barbell.
Legs & Lungs
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