Sustainable Strength

O'Brien Strength & Conditioning

Strength & Conditioning
Coach
Trevor O'Brien, M.S, AT, CSCS

If you want a program that is sustainable, gets the results you're looking for, and is easy to follow week to week, you're in the right place. Sustainable Strength is a combination of strength training and aerobic training with a full body emphasis. We hit a heavy main compound lift and then move into a series of supersets or circuits to build muscle and work capacity. This will not require you to watch 10 videos prior to each session and bog you down with too many exercises. Once you get the warm-up components down you won't need those instruction videos. 5-6 exercises per session is sustainable, efficient, and incredibly effective with the right intensity.

This program is not for beginners. You need to be familiar with traditional barbell movements, 6 foundational movement patterns, and have a good understanding of loading, RPE, and various intensities.

Sustainable Strength will get you strong in various planes of motion and improve your cardiovascular capacity without a doubt. Simple is effective, effective is results!

Sustainable Strength for Life

benefit-image-0
Strength Makes Everything Easier
This program will get you strong in more ways than one. Typically 3 strength days per week, this follows Max/Sub-Max Effort and Dynamic Effort style training to work both ends of the force-velocity curve. You might be strong but how fast can you express that strength? This program works both! In life we don't just move at one speed, so why train that way?
benefit-image-1
Aerobic Conditioning
Your heart needs to be trained just like our skeletal muscle, in a specific way to stimulate adaptation. Cardiovascular exercise has been tied to longer lifespan, decreasing risk of various diseases, fat loss, and improved recovery. Zone 2 conditioning improves cardiac output by increasing stroke volume which results in more blood/oxygen to your tissues.
benefit-image-2
Sustainability is Key
Never judge a workout by how sore you are or how much you sweat. That is a one way road to burnout, decreased recovery, interference between workouts, and injury. This concurrent program focuses on a balance of strength, hypertrophy, and aerobic endurance to get you LONG-TERM sustainable results. Feel comfortable knowing this is a system you could do the rest of your life!
benefit-image-3
Schedule Flexibility
5 sessions per week but you have 7 days to get them in! That is the upside of full body training, we're hitting each muscle group multiple times per week so even if you miss a session, you don't fall behind.
benefit-image-4
Simplicity
We don't get too fancy with specialty bars and long set-up exercises. This program follows the foundational movement patterns, progresses over 4 weeks in load and schemes, then we change up the variation. It's that simple!
Features
feature-icon
Programming 5 days per week
Daily strength and conditioning sessions that can easily be adjusted throughout the week
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Easy to follow app brings everything you need to get your training in right at your finger tips
Equipment
Required
Barbell // Weight Plates // Squat Rack // Dumbbells // Bands // Stationary or Air Bike // Pull-up Bar // Adjustable Bench
Recommended
Kettlebells // Cable Machine // Rower // Pulling Sled // Trap Bar // Plyobox // Jump Rope
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Squat + Full Body

Conditioning

A

Squat + Upper Warm-up

Greatest Stretch in the World 2x30s each Kneeling T-Spine Rotations 2x10 each Circuit: Body Squat 3x10-15 Glute Bridge 3x10-15 Banded Pull-a-Part 3x25 Shoulder Taps 3x10-12 total Squat Jumps 3x3

B

Box Squat

5 x 5

C1

DB Floor Press

4 x 12

C2

Staggered Stance DB RDL

4 x 8

C3

45 Degree Incline DB Row

4 x 10

C4

KB Straight Arm Sit Up

4 x 8

Monday
Aerobic Conditioning

Conditioning

A

Aerobic Warm-up

Worlds Greatest Stretch 3x flows each Cossack Squat 10x each Jump Rope 2-3min (accumulate)

Circuit

B

30 minutes total of: Pick 1 - air bike, rower, incline treadmill walk Every 5 minute mark complete the following: 10x KB cleans each side 100ft farmers carry

C

Seated Banded Clamshell

4 x 25

Tuesday
Bench Press + Lower Warm-up

Conditioning

A

Bench Press + Lower Warm-up

Kettlebell Deep Squats 3x30s hold T-Spine extension over foam roller 1-2min Circuit: SL RDL 3x5 each Push-up 3x15-20 Banded Facepulls 3x25 Bird Dog 3x8-10 Bench press warm-up 2-3 sets Medball slams OR Plyo Push-ups 3x3

B

Bench Press + 2 Board

5 x 5

C1

Seated Good Morning

4 x 6

C2

Half-Kneeling DB Shoulder Press

4 x 8

C3

Front Rack Step-Ups

4 x 8

C4

Band Face Pull

4 x 25

Wednesday
Aerobic Conditioning

Conditioning

A

Aerobic Warm-up

Worlds Greatest Stretch 3x flows each Cossack Squat 10x each Jump Rope 2-3min (accumulate)

Circuit

B

30 min EMOM 30s on/30s off Min 1: Alternating Single Arm KB Swing Min 2: Battle Ropes or Jump rope Min 3: Hard Bike OR 30s run

C1

Band Seated Hamstring Curl

3 x 25

C2

Single Arm Farmer Walk

3 x 100

Thursday
DE Full Body

Conditioning

A

DE Full Body Warm-up

Greatest Stretch in the World 2x30s each Circuit: Body Squat 3x15 Push-ups 3x15 Single Leg Bridge 3x10 Bird Dog 3x8-10 each Superset Medball overhead slams OR rotational slams 3x3 Seated Box Jumps 3x3

B

Pull-Up

5 x 5

C1

Speed Trap Bar Deadlift

6 x 3

C2

DB Push Press

6 x 3

D1

Forward Walking Lunges

3 x 20

D2

Banded Tricep Pushdown

3 x MAX

Coach
coach-avatar Trevor O'Brien, M.S, AT, CSCS

11 years as a Certified Athletic Trainer, Certified Strength & Conditioning Specialist and Tactical Strength & Conditioning Facilitator. I have a passion for helping people get results and that is what my programs will do for you. I have learned from the best and continue to learn so I can be the best for my clients.

FAQs
Who is this program for?
Intermediate skill level. Training age with barbell lifts of at least 1 year.
How long are these sessions?
Strength sessions should be done in 60 minutes, including the warm-ups. Conditioning sessions will vary from 25-40 minutes.
Can this be done in a commercial gym or home gym?
Yes for both. Order of exercises might be effected in a commercial gym so planning ahead will be helpful.
Will there be communication with the coach if I have questions?
Minimal accessibility. If you DM us on social media we can answer questions there
Sustainable Strength