Concurrent Training Program

Strongside Training

Strength & Conditioning, General Fitness, Plyometrics

Coach

David Sinclair

The concurrent training program is fully inclusive and comprehensive strength and conditioning program which combines primary compound movements and hypertrophy exercises, with energy system development and plyometrics.

In the program, you can expect well rounded training weeks with between 4-5 planned sessions, as well as active recovery days to ensure you are getting the most out of your workouts. There will be a focus on continual progression of your main lifts and conditioning pieces, while also working on mobility components to keep you moving efficiently.

$35 / mo

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Programming & Accountability

All your programming needs in order to continuously progress as well as accountability to help you stay consistent.

Video Exercises & Guidance

All exercises, movements and drills have a video attached, as well as explanation and alternatives where needed.

Direct Access to Me

You have direct access to me for any specific questions or queries.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

4-5 strength and conditioning days per week + active recovery days.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best.

Delivered through TrainHeroic

Using PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells, dumbbells, kettlebells, cables, cardiovascular equipme

Recommended

Trap Barbells, plyo boxes, medicine/slam balls, assault bike

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2023-1-16

Rockback Breathing

2 x 6

Slow Bear Crawl

2 x 20

KB Arm Bar

2 x 30

Alternating Dumbbell Floor Press

2 x 10

Bent Over Alternating Med Ball Throw

3 x 15

Barbell Bench Press

3 x 6

Upper Back Pulldown

3 x 8

High Incline Dumbbell Press

3 x 10

Single Arm Chest Supported Cable Row

3 x 12

Cable Crossover Tricep Extension

3 x 10

Seated Dumbbell Alternating Curl

3 x 12

Hook Lying Breathing

1 x 10

Tuesday

2023-1-17

Supine Cross Connect

2 x 6

Lying Leg Raise

2 x 8

Foam Roller Bridge

2 x 30

Standing Crossover Reach

2 x 12

Vertical Jump from Bench

3 x 15

Trap Bar RDL

3 x 6

Front Foot Elevated Split Squat.

3 x 8

Single Leg Hamstring Bridge

3 x 10

Single Leg Machine Leg Extension

3 x 10

Single Leg Standing Calf Raise

3 x 12

Assault Bike.

1 x 14

Hook Lying Breathing

1 x 10

Wednesday

2023-1-18

Active Recovery

1 x 45:00

Thursday

2023-1-19

Rockback Breathing

2 x 6

Slow Bear Crawl

2 x 10

KB Arm Bar

2 x 30

Alternating Seated Cable Row

2 x 10

Standing Med Ball Scoop Throw

3 x 15

Chest-Supported DB Row

3 x 8

DB Low Incline Bench Press

3 x 10

Single Arm Lat Pulldown

3 x 10

Costal Cable Flye

3 x 12

Facing Away Cable Biceps Curl

3 x 10

Alternating Dumbbell Skullcrusher

3 x 12

Hook Lying Breathing

1 x 10

Friday

2023-1-20

Supine Cross Connect

2 x 6

Alternating Starfish

2 x 20

Bent Knee Copenhagen Plank

2 x 30

Split Squat Hold

2 x 30

Box Jump

3 x 15

Squat Variation

3 x 6

45 Degree Extension

3 x 10

Leg Press (Single Leg)

3 x 12

Lying Leg Curl (Single Leg)

3 x 10

Seated Calf Raise (Single Leg)

3 x 12

Assault Bike.

6 x 500

Hook Lying Breathing

1 x 10

Coach

Customer Reviews

Overall Rating

Concurrent Training Program

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