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30STRONG

30STRONG

Strength & Conditioning, Multi-sport
Coach
Taidgh van der Kraan

Stronger. More athletic. In your 30's.

Join the training group built for busy adults who want to move and perform better than they did in their 20's.

Start your FREE 7-day Trial today!

Getting in shape in your 30s isn’t about chasing aesthetics or spending hours in the gym. It’s about:

• Building strength that lasts • Staying athletic as you age • Feeling confident and capable in your body

This program makes it simple, time-efficient, and actually effective.

**What You Get **

• Full-body strength & athleticism workouts • 3 sessions/week (45-60min) + Optional 4th Running Session • Progress tracking in the TrainHeroic app • Built-in warm-ups & mobility • Community & coaching feedback

*You need access to a gym to follow this program.

Start your free 7-day trial today and see how strong your 30s can feel.

33USD≈29EUR

Features
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Programming 4 days per week
Three weekly Full Body Sessions combining plyometrics, strength, hypertrophy and one optional running day. Accessible for athletes of any level.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Equipment
Recommended
Access to a well equipped gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
30STRONG Week 1 - Day 1

A

Pogo Leaps

2 x 20

B

Forward Hops

2 x 15

C

Deep Squat Jumps

2 x 20

D

Trap Bar Deadlift

3 x 5

E

1-Arm DB Row

10, 8, 8

F

DB Bulgarian Split Squat

10, 8, 8

G

Incline DB Bench Press

10, 8, 8

H

Cardio

Wednesday
30STRONG - WEEK 1 - Day 2

A

Pogo Leaps

2 x 20

B

Lateral Hops

2 x 20

C

Deep Lunge Jumps

2 x 10

D

Barbell Bench Press

3 x 5

E

Romanian Deadlift

10, 8, 8

F

Pull-Up

10, 8, 8

G

DB Side Raise

10, 8, 8

H

Cardio

Friday
30STRONG - WEEK 1 - Day 3

A

Pogo Leaps

2 x 20

B

Split Exchange Leaps

2 x 15

C

Deep Tier Bounds

2 x 10

D

High Bar Back Squat

3 x 5

E

Leg Press

10, 8, 8

F

DB Bench Press

10, 8, 8

G

Seated Cable Row (30STRONG)

10, 8, 8

H

Cardio

Saturday
30STRONG Week 1 - Day 4

A

Run

Coach
coach-avatar Taidgh van der Kraan

🙋🏻‍♂️ Strength Coach, Personal Trainer, Powerlifter, Former Basketball Player🏀

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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