Loudon Strength and Conditioning, LLC

General Fitness, Multi-sport, Strength & Conditioning, Functional Fitness
Coach
Justin Loudon

Build stronger, faster, and more resilient athletes with structured tempo and progressive overload across 3 total body lifts

Features
1 sessions per week
Must use App app to view and log training
Program Training
$30
Get Built Different: 4-Week Athletic Blueprint
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Build Strength with Through Tempo
The use of controlled tempos increases time under tension, enhances muscular control, and reinforces proper technique—key for injury prevention and long-term strength development.
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Follows a Clear Progression Plan
Percentage-based loading allows for consistent, measurable progression over four weeks. Athletes build confidence and strength by gradually increasing intensity while reinforcing proper movement mechanics.
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Promotes Full-Body Development
With total body workouts, this program builds balanced strength and muscular development. Supersets and paired movements ensure efficiency without sacrificing completeness.
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Develops Control and Movement Skill
The use of tempo and unilateral exercises (e.g., split squats, step-ups) enhances proprioception, control, and single-limb stability—crucial for athletic performance and injury prevention.
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Supports Long-Term Athletic Growth
By training movement patterns, not just muscles, this program builds the foundation for long-term development. Athletes gain strength, control, and resilience that transfer to sport and life.
Features
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Access to your coaches
Coach will provide feedback from any questions you may have.
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Programming 3 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
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Delivered through TrainHeroic
Ditch the PDF. Train smarter with an app that pushes harder, tracks better, and keeps your team locked in every step of the way.
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Sample Week
Week 1 of 4-week program
Sunday
Total-emphasis

A

warm-up

B

Sprint

5 x 10

C1

Deadlift

4 x 3 @ 62.5 %

C2

DB Lateral Step-Up

3 x 10 @ 50, 60, 70 %

D1

Incline Bench Press

4 x 5 @ 57.5 %

D2

DB 3-Way Raise

3 x 10 @ 50, 60, 70 %

E1

Paloff Press

3 x 20

E2

Hanging Leg Raise

3 x 10

Tuesday
Lower Body Emphasis

A

warm-up.

B

Back Squat

4 x 3 @ 67.5 %

C1

Barbell Bench Press

4 x 3 @ 62.5 %

C2

1-Arm DB Row

3 x 10 @ 50, 60, 70 %

D1

KB swings

3 x 10 @ 57.5 %

D2

Front Rack Carry

3 x 40 @ 15 %

E1

Cossack Squat

3 x 10 @ 50, 60, 70 %

E2

Romanian Deadlift with DB

3 x 10 @ 50, 60, 70 %

Thursday
Upper-Emphasis

A

warm-up.

B

Shoulder Press

4 x 3 @ 67.5 %

C1

DB Overhead Carry

3 x 15 @ 40

C2

DeadBug

3 x 10

D1

DB Split Squat

3 x 5 @ 57.5 %

D2

Single Leg RDL

3 x 10 @ 50, 60, 70 %

E1

Lat Pull Downs

3 x 10 @ 50, 60, 70 %

E2

Gorilla Rows

3 x 10 @ 50, 60, 70 %

Coach
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coach-avatar Justin Loudon

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