Concurrent System
Waggoner Training LLC
Football , Track & Field, Strength & Conditioning, Functional TrainingConcurrent Training System Build Strength. Improve Endurance. Perform at Your Best. The Concurrent Training System is a proven training approach designed to help you develop strength, endurance, power, and athletic performance—all within one structured program. Instead of choosing between lifting weights or improving your conditioning, this system strategically combines both to maximize results while minimizing fatigue and overtraining.
Whether your goal is to build lean muscle, increase work capacity, improve sports performance, or simply become a more well-rounded athlete, the Concurrent Training System provides a science-backed framework that adapts to your fitness level and goals.
What You'll Get Structured weekly training plans that balance strength and conditioning. Progressive programming designed for consistent, measurable results. Clear exercise demonstrations and coaching cues. Built-in recovery strategies to optimize performance. Flexible options for gym, home, or hybrid training. Performance tracking to monitor your progress every step of the way.
Who It's For Athletes looking to improve overall performance. Busy professionals who want efficient, effective workouts. Fitness enthusiasts seeking both strength and endurance. Anyone tired of programs that force you to sacrifice one goal for another.
Why It Works The Concurrent Training System is built around intelligent programming—not random workouts. Every session is designed with purpose, ensuring your strength, conditioning, and recovery complement one another. This allows you to train harder, recover smarter, and continue making progress over the long term.
Stop choosing between strength and endurance. Train for both with a system designed to help you become stronger, fitter, and more capable than ever before.
A1
Monster Walks
2 x 20
A2
QL pole stretch
2 x 15
A3
WORLD'S GREATEST STRETCH
2 x 6
B1
Back Squat
4 x 6 @ 65 %
B2
Box Jumps
3 x 8
C1
DB Bench Press
4 x 6 @ 7
C2
Wide Incline Push Up
3 x 12 @ 7
D1
Barbell Deadlift
4 x 6
D2
Half-Kneeling Med Ball Chop
3 x 16
Circuit
A
2-3 rounds 800m / .5 mile run 30 cross over step ups 1:00 front plank
B1
Exercise Ball DeadBug
3 x 20
B2
Frog Crunch
3 x 20
C1
Barbell Ab Rollout
3 x 10
C2
Decline Sit Up
3 x 15
A1
Hyperextension
A2
Forward Hip Circles through Back Extension- Ground Activiation
A3
Banded Bird Dog
B1
Power Clean
4 x 4 @ 65 %
B2
Split Squat Jumps
3 x 10
C1
RDL
4 x 6 @ 65 %
C2
Broad Jump
3 x 3
D1
Push Press
4 x 4 @ 65 %
D2
Med Ball Slam
3 x 6 @ 7
A
Shuttle Run
4 x 2 @ 25
B
1-mile Run
C1
Farmers carry
3 x 25
C2
Barbell Ab Rollout
3 x 10
A1
Front shoulder raises
3 x 15
A2
Hammer Curl
3 x 15
A3
Bent Over Rear Delt Fly
3 x 15
B
Seated Lat pulldown
4 x 10
C1
Side shoulder riase
3 x 15
C2
Tricep Pushdown
3 x 15
D1
DB Shrug
3 x 15
D2
Standing Single Arm DB Curl Over Incline Bench
3 x 12
E
Seated Cable Row
4 x 10
J.D. Waggoner
I'm a former All-Big 12 defensive end at Iowa State with 18+ years of lifting experience and 6+ years as a full-time coach also a former HIIT instructor of 4 years. I specialize in functional movement, power development, hypertrophy, and fat loss. I'm an Athletic Performance Coach at Jesuit Dallas.
You will achieve gains in all 3 throughout this program. The main benefit I learned from trying this on my clients and myself is I learned where I was lacking in my training. It's a great way to test yourself and see where problem areas could arise.
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