Faster, Stronger, & Conditioned

Christian Lindsay

Strength & Conditioning, Speed, Multi-sport, Field Sports, Functional Training, Plyometrics, Football , Hockey, Baseball , Rugby, Lacrosse, Soccer, Cross Country, Wrestling, Softball, Volleyball, Power Sports
Coach
Christian Lindsay

Faster, Stronger, & Conditioned is a comprehensive 12-week program divided into three phases, consisting of four training days per week, plus one bonus jump training day focused on enhancing knee, ankle, and hip health. The program includes two days dedicated to speed and plyometrics on the field and two days of total body strength training in the weight room. The bonus jump training can be incorporated into a weight room session or performed independently. This program is specifically designed to enhance an athlete's speed, strength, and aerobic endurance.

$100
Get Faster, Stronger, & Conditioned
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Receive Expert Coaching
I bring over 10 years of experience in strength and conditioning, with a proven track record of success working with Division 1, professional, and high school athletes. My approach is rooted in established systems and methodologies that consistently yield results.
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Stand Out
Follow a science-based program to help make you stand out in your athletic performance endeavors.
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Structured & strategic programming
Take the guesswork out of your training and train like an athlete: Jump, sprint, and lift heavy.
Features
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Programming 4 days per week
2 field sessions, 2 total body weight room sessions, & 1 bonus jump training session that can be added to a weight room day.
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Delivered through TrainHeroic
This program will push you harder, make you better, and keep you going longer, all through an app.
Equipment
Required
An equipped weight room, spacious field minimum of 40 yards // Barbells, Pull Up Bar, Medicine Balls, Dumbbells, Squat Rack
Recommended
Cones, Measuring Wheel, Timer, Trap Bar, Bands
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

800m Run

An easy 800 meter or .5 mile run, aim to nasal breath only the entire run.

B

Power Skips for Height

3 x 5

C

Linear Double Contact Hops

3 x 5

D

Build Up, Fly Sprints

3 x 1

E1

Bounds For Distance

1 x 4 @ 20

E2

2 Point Start

1 x 4 @ 20

F

1.5 Run

1 x 1.5

Monday
Week 1 Day 2

Prep

A

800m Run

An easy 800 meter or .5 mile run; nasal breathing the entire time.

B1

Back Squat

10, 8, 5, 5, 5 @ 70, 75, 80, 80, 80 %

B2

Chin-Up

1 x 30

C1

ISO Nordic Lean

3 x 30

C2

Eccentric Single Arm Push Up

3 x 5

D1

Banded Straight Leg Dead Bug

2 x 15

D2

Tall Kneeling Landmine Wiper

2 x 10

Tuesday
Week 1 Day 3

Prep

A

800m Run

An easy 800 meter or .5 mile run, aim to nasal breath only the entire run.

B1

Deep Tier Continuous Broad Jumps

3 x 10

B2

Deep Tier Split Squat Jumps

3 x 10

B3

Deep Tier Lateral Bounds

3 x 8

C1

Double Hop Then Stick

2 x 5

C2

Double Contact Linear Bounds

2 x 5

Wednesday
Week 1 Day 4

Prep

A

800m Run

An easy 800 meter or .5 mile run, aim to nasal breath only the entire run.

B

Power Skips For Distance

3 x 5

C

Hops For Distance

3 x 5

D

Build Up, Fly Sprints

3 x 1

E

2 Point Start

2 x 30

F

Tempo Run (Submax Sprint)

5 x 1 @ 20

Thursday
Week 1 Day 5

Prep

A

800m Run

An easy 800 meter or .5 mile run, aim to nasal breath only the entire run.

B1

Barbell Front Rack Split Squat

10, 8, 6

B2

Dumbbell Tripod Row

10, 8, 6

C

Snatch Grip RDL

10, 8, 6

D1

High Box Step Up

2 x 8

D2

Half Kneeling DB Shoulder Press Contralateral

10, 8

E

Isometric Split Squat

1 x 30

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