Perform Strength & Conditioning
Strength & Conditioning, Functional Fitness, General Fitness, Tactical, WeightliftingAn 8-week strength program for adults who want to get seriously stronger without turning training into a 1RM competition. Build real strength, add useful muscle, improve unilateral strength, maintain conditioning, and develop the positions and trunk control that make strength sustainable.
4 days/week; approximately 50–70 minutes/session.
Progressive squat/hinge/press/pull work; 3–5RM development; unilateral training; carries; anti-core; shoulder/hip health; short athletic conditioning.
Intermediate adults with basic resistance-training experience. Exercises include substitutions so the program can adapt to equipment and individual movement limitations.
Equipment: barbell, rack, bench, dumbbells, cable/bands, landmine optional, sled/bike/ropes/med ball optional.
The program does not require 1RM testing, lifting belts or specialized lifting shoes. Load is progressed only when position and technique remain strong.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Squat Warmup #1
Foam Roll - 5 minutes (full body, anywhere that's sore) A. Hip to Wall Ankle Mobility - 10/side B. Sumo Squat to Stand - 8 C. 1/2 Kneeling Toe Up Groin Mobility - 10/side D. Air Squat - 12
B1
Tempo Back Squats
4 x 8
B2
Knee to Wall Ankle Mobility
4 x 8
C1
DB Bench Press
3 x 8
C2
DB Reverse Lunge
3 x 8
D1
Chest-Supported DB Row
3 x 10
D2
Athletic Stance Band Pallof Press
3 x 10
D3
Band Face Pull
3 x 15
Conditioning
E
THE 10-MINUTE ENGINE
THE 10-MINUTE ENGINE You’ve got 10 minutes. Complete as many quality rounds as possible: 8 Goblet Squats 8 Push-Ups 10 DB Rows 50 m Farmer Carry Use two seperate weights: a heavy pair of DB's (1 for Goblet Squats, both for Farmer Carry), and a moderate pair for rows. Move continuously, but don’t turn this into sloppy cardio. Score: Total rounds + reps completed.
WARMUP
A
Upper Body Warmup 1
Foam Roll - 5 minutes (full body, anywhere that's sore) A. Side Lying T-Spine Windmill - 10/side B. Cat Camel - 10 C. Child's Pose + Side to Side Mobility - 10/side D. Child's Pose + 1-arm Trap Raise - 10/side
B1
Barbell Deadlift
4 x 6
B2
90/90 Shin Box
4 x 5
C1
1/2 Kneeling 1-arm Landmine Press
3 x 8
C2
Supinated Chinup
3 x 6
D1
Barbell Glute Bridge
3 x 8
D2
Loaded Suitcase Carry
3 x 40
Conditioning
E
THE DESCENDING CLOCK
THE DESCENDING CLOCK Four rounds. 45 seconds work. 15 seconds to transition. Bike KB Swing Bear Crawl Band Resisted Deadbug Your goal isn’t to destroy yourself in Round 1. Your goal is to hold your output and not allow any reduction in pace, despite your fatigue increasing. Score: Total work completed across all 4 movements.
Prep
A
Lower Body Warmup 2
Foam Roll - 5 minutes (full body, anywhere that's sore) A. 1/2 Kneeling Rocking Hip Flexor Mobility - 10/side B. Lateral Lunge with Overhead Reach - 8/side C. Wall Supported Hip Airplane - 8/side D. Supine Hamstring March - 8/side
B1
DB Bulgarian Split Squat
3 x 8
B2
Incline DB Bench Press
3 x 8
C1
Hamstring Curl on Slides
3 x 10
C2
1-arm Landmine Meadows Row
3 x 8
D1
Plank Arm March
3 x 8
D2
Side Plank
3 x 30
Conditioning
E
THE LADDER
THE LADDER Start at 2. Then 4. Then 6. Then 8. Then 10. Reverse Lunges / side Yoga Pushups 1-arm DB Horizontal Snatch / side After each rung, complete: 10 Hollow Knee Hugs Your score is the highest completed rung with CLEAN, SMOOTH REPS (once quality starts to drop, or you need to take a prolonged rest you're done).
WARMUP
A
Full Body Active Mobility Warmup 1
1. Foam Roll - 5 minutes (full body, anywhere that's sore) A. Pigeon to Downward Dog - 8/side B. 1/2 Kneeling Thoracic Rotation - 1 x 10/side C. Prone Shoulder External Rotation ISO - 3 x 10/sec holds D. Long Lever Active Hamstring ISO - 3 x 10 sec holds
B1
Barbell Front Squat
3 x 8
B2
TRX Row - Neutral Grip
3 x 8
C1
Weighted Push Up
3 x 8
C2
DB Farmer's Walk
3 x 30
Conditioning
D
CHOOSE YOUR OWN ADVENTURE
CHOOSE YOUR OWN ADVENTURE You’ve got three routes to choose from. Start: 5 minute Run/Row/Bike buy-in, then choose one of the following: A — HEAVY 8 / 6 / 8 / 30 m B — BALANCED 10 / 8 / 10 / 40 m C — BURN 12 / 10 / 12 / 50 m Choose wisely. Complete 4 rounds: Goblet Box Squat Hip Thrust 1-Arm DB Bench / side Single-Leg RDL / side Overhead Carry Score: Time + route.
