Volume 1.0: 30 minute S&C Program, FULL GYM
The Performance Project
Strength & Conditioning30-35 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.
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.
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
A
Biking
4 x 3:00
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.
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
A
Biking
4 x 4:00
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!
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
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!"
