Sustainable Strength
O'Brien Strength & Conditioning
Strength & ConditioningIf 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
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
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
Conditioning
A
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
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
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 vs Bands
6 x 3
C2
DB Push Press
6 x 3
D1
Forward Walking Lunges
3 x 20
D2
Banded Tricep Pushdown
3 x MAX
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.
