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Volume 1.0: 30 minute S&C Program, FULL GYM

The Performance Project

Strength & Conditioning
Coach
Ian Schnarr

30-35 minute (max!) workouts designed for the individual with training experience looking to maintain or develop their strength, athleticism, resiliency and fitness. This FULL GYM program uses a variety of barbell, dumbbell, kettlebell, bodyweight and cardio equipment exercises. Designed for those who have limited time to spend in the gym each day!

This 4-week program follows a non-linear periodization design, meaning your training week will address various physical qualities, including; 2 Strength workouts, 1 Power workout, 1 Building Lean Muscle workout, and 2 separate Conditioning workouts. Each day is designed to incorporate 5 minutes of mobility work, plus additional conditioning components on certain days.

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Strength
Strength is the foundation of everything that we do in life - and with this program you can ensure you will get just that! You'll develop strength with a variety of full-body movements that will have you ready to PUSH BACK at whatever life throws at you!
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Athleticism
Why stop being athletic just because you now sit behind a desk all day long?! Whether you're looking to keep up with your kids or dog at the park, roll around with your grandkids on the floor, or actively participate in a rec and leisure activity that you enjoy, this program has got you covered!
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Resiliency
The greatest ability is availability - and that goes for everyday life as well! If you're constantly getting injured or battling nagging injuries with every training program that you try, you deserve more! This program will have you improving range of motion, strength, motor control and movement quality so that you can finally ditch those nagging injuries - for good!
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Fitness
If you're looking to live a long and healthy life, cardiovascular fitness is a must! This program will provide you with a mix of both long-duration and short-intense conditioning so that you are developing the full spectrum of cardiovascular fitness that is linked to longevity!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, athleticism, resiliency and conditioning tasks that are accessible and challenging for adults and 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Kettlebells/Dumbbells // Strength Bands // Piece of Conditioning Equipment
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Sample Week
Week 1 of 4-week program
Sunday
Full Body Strength and Conditioning

Prep

A

General Movement Prep

1 Round - 5 minutes total Downward-facing dog to upward-facing dog - 8 Squat to stand - 8 Lateral Lunge with Overhead Reach - 6/side Glute Bridge - 15

B1

Tempo Back Squats

8, 6, 5, 5

B2

Standing Band Pull Apart

4 x 15

C1

Dumbbell Lateral Lunge

3 x 6

C2

Half Kneeling 1-arm DB Pressout

3 x 8

Conditioning

D

HIIT Intervals

Choose your favorite cardio (like bike, run, row) 2 min warmup, then 5 x 1 min hard / 1 min very, very easy Choose a speed/tension/pace that allows you to complete all 5 rounds - you're legs should NOT be burning or producing too much lactic acid. It should definitely be a challenge, but it should be a cardiovascular challenge - not a leg burn challenge. We're aiming for ~90% Heart Rate Max following each round. You can calculate this as 220 - your age x 0.9. You should be able to complete all intervals at the same speed. Record your speed/pace to reference in the future.

Monday
Power and Conditioning

Prep

A

General Movement Prep

1 Round - ~5 minutes total Knee to Wall Mobility - 10/side Groiner - 6/side Hip CARs - 5/side Glute Bridge - 15

B1

Bilateral DB Snatch

5 x 6

B2

KB Power Swing

5 x 8

B3

Extensive Plyo Lateral Bounds for Height

5 x 16

Circuit

C

"FLUSH CIRCUIT". Loosen up your legs from yesterday and keep moving. Perform 30 seconds of each exercise, no rest between exercises. Keep moving continuously for 4-5 rounds (depending on time you have). A. Lateral Shuffle with Arm Swings B. Tall Plank Shoulder Taps C. Stationary Athletic Power Skip

D1

Loaded Suitcase Carry

3 x 20

D2

Single Arm Loaded Overhead Carry

3 x 20

D3

Athletic Stance Band Pallof Press

3 x 8

Tuesday
Cardio

A

Biking

4 x 3:00

Wednesday
Full Body Strength and Conditioning

Prep

A

General Movement Prep

1 Round - 5 minutes total Scorpion - 5/side Quadruped Thoracic Rotation - 10/side Serratus Press into Wall - 10 (spread shoulder blades as far apart as possible) Cook Hip Lift - 10/side

B1

Deadlift

8, 6, 5, 5

B2

One-Arm DB Bench Press

3 x 8

C1

DB Pause Front Squat

3 x 8

C2

KB 1-arm Row

3 x 8

Conditioning

D

HIIT Intervals

Choose your favorite cardio (like bike, run, row) 2 min warmup, then 15 sec hard / 45 sec very, very easy 6-10 rounds (depending what you can handle for week 1) For the "hard" portion of the intervals, these should be done at a speed that's 9-10 / 10 difficulty at the end of the first interval - we're going for MAX EFFORT for a SHORT DURATION! You should be able to complete all intervals at the same speed. Record your speed/pace to reference in the future.

Thursday
Hypertrophy

Prep

A

General Movement Prep

1 Round - 5 minutes total Cat Camel - 10 1/2 Kneeling Groin Mobility - 10/side Lateral Lunge with Overhead Reach - 10/side Banded Lateral Squat Transitions - 8/side

B1

Bulgarian Split Squat

3 x 12

B2

SB Hamstring Curl - Single Leg

3 x 10

B3

DB Bentover L's

3 x 20

C1

Single Leg Calf Raise

3 x 15

C2

Banded Tricep Pushdown

3 x 20

C3

DB Lateral Raise

3 x 15

Friday
Cardio

A

Biking

4 x 4:00

Coach
coach-avatar Ian Schnarr

For 14 years, I've trained some of the best athletes on the planet - including dozens of NHL players, Stanley Cup champions, Olympians, NLL standouts, and elite D1 collegiate athletes. I enjoy training for the same goals as these athletes - strength, athleticism, resiliency and fitness - but as a father of 2, I find my time more limited these days. That's where these 30 min S&C workouts come in!

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Are YOU READY?!

Try out one of The Performance Project's training programs and don't look back! If you're willing to put in the work, we guarantee the results will come! What are YOU waiting for!?

Get Volume 1.0: 30 minute S&C Program, FULL GYM
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FAQs
How advanced is this program?
The program is categorized as "intermediate" difficulty - but if you're new to training and feeling a little skeptical, you can always perform the exercises with lighter weight (or bodyweight!) and gradually progress! Our programs are designed to fit ALL age groups with a few modifications!
The Proof
verified-athlete-avatar Ben G.

Adult Athlete

Verified Athlete

"I am absolutely loving the program! This is EXACTLY what I was hoping for when I signed up to join the platform! I feel like I'm training like a pro athlete - even though I'm just a regular old Dad of 3! I'm absolutely thrilled with how the first 4-week training block went and I can't wait for 2.0!"

Volume 1.0: 30 minute S&C Program, FULL GYM