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Burnside Lab

Burnside S&C

Endurance, Strength & Conditioning, Women's Training, Rucking, Rowing
Coach
Damien Pelser

The Burnside LAB program has been developed as a general strength and conditioning program, to keep you out of pain, yet still looking to build on the performance aspect of your training. It is a unique combination of skill development, strength & power, conditioning and accessory work. The LAB program can be used by anyone looking to build a general strength and conditioning foundation.

If you are preparing for a competitive fitness event like HYROX, a hike into the mountains, a particularly taxing hunt, off-season from a field/court sport (rugby, cricket, hockey, netball, soccer/football). This program will suit you.

$30 / mo
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Sub 60 min sessions
Sessions are kept to 60 mins or less. No unnecessary volume or tons of prescriptions. Sessions are sharp and focused allowing you to leave the session feeling good!
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Regular testing
Testing takes place every 8-12 weeks. This allows you to gauge your development over the course your training. Test week is short and simple - You either got better or you need to work smarter!
Features
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Programming 6 days per week
Daily strength or conditioning workouts to hit those performance markers while still feeling good!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Community
A consistent community that will assist in keeping you accountable to a higher standard
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Delivered through TrainHeroic
Movement video's and detailed instructions that allow you to complete the session with a full understanding of the target
Equipment
Required
Kettlebells // Bands // Air bike // Dumbbells
Recommended
Barbell // Plyo box // Ski/Row erg
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower Strength

A

Burnside Warm up

B

Russian KB Swing

3 x 8

C1

Double KB Front Squat

5 x 8

C2

KB Single Leg Deadlift

5 x 4

D

Copenhagen Plank

3 x 3 @ 8

E

Step Down

3 x 8

Tuesday
Energy System Development

A

Stationary Bike

3 x 8:00

Wednesday
Upper Strength

A

Burnside upper warm up

B

1/2 Turkish Get Up

3 x 4

C

KB Clean & Push Press

5 x 5

D1

L Sit Chin Up

3 x 8

D2

Side Lying External Rotation

3 x 10

Thursday
Interval Weight Training

A1

Rowing

3 x 250 @ 55

A2

Bulgarian Split Squat

3 x 8

B1

Farmers carry

4 x 40

B2

Run

4 x 80

C

Sandbag Power Clean Variations

5 x 20

D

Dead Bug

3 x 6 @ 4

Friday
Mobility

A

Butterfly Stretch with Hip Mobility

1 x 5:00

B

Manual Ankle Dorsiflexion Mobilization

2 x 2:00

C

Fire Hydrant

3 x 15

D

Thoracic Spine Mobility - Lax Ball

1 x 2:00

E

Kneeling Bench Shoulder Stretch

2 x 1:00

F

Air Squat

1 x 6:00

Coach
More from Burnside S&C
coach-avatar Damien Pelser

Strength & conditioning coach specialising in a holistic approach to training.

FAQs
Can I use the program with no prior lifting experience?
You most certainly can. The foundation of Burnside's programming is MOVE WELL, GET STRONG. We would still suggest seeking the oversight of a coach who can assist in a hands-on capacity.
Does the program allow for me to train while rehabbing an injury?
Yes it does. The training can be adjusted where required. All you have to do is get in touch and let us know.
The Proof
verified-athlete-avatar Chezanne Haigh

Lawyer

Verified Athlete

"Joining Burnside Lab has been one of the best decisions I’ve ever made - not just physically, but mentally. The discipline, structure and support has helped me grow in ways that extend far beyond the gym."

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