New

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.

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Programming & Accountability
All your programming needs in order to continuously progress as well as accountability to help you stay consistent.
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Video Exercises & Guidance
All exercises, movements and drills have a video attached, as well as explanation and alternatives where needed.
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Direct Access to Me
You have direct access to me for any specific questions or queries.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
4-5 strength and conditioning days per week + active recovery days.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2023-1-16

A

Rockback Breathing

2 x 6

B1

Slow Bear Crawl

2 x 20

B2

KB Arm Bar

2 x 30

B3

Alternating Dumbbell Floor Press

2 x 10

C

Bent Over Alternating Med Ball Throw

3 x 15

D

Barbell Bench Press

3 x 6

E

Upper Back Pulldown

3 x 8

F

High Incline Dumbbell Press

3 x 10

G

Single Arm Chest Supported Cable Row

3 x 12

H1

Cable Crossover Tricep Extension

3 x 10

H2

Seated Dumbbell Alternating Curl

3 x 12

I

Hook Lying Breathing

1 x 10

Tuesday
2023-1-17

A

Supine Cross Connect

2 x 6

B1

Lying Leg Raise

2 x 8

B2

Foam Roller Bridge

2 x 30

B3

Standing Crossover Reach

2 x 12

C

Vertical Jump from Bench

3 x 15

D

Trap Bar RDL

3 x 6

E

Front Foot Elevated Split Squat.

3 x 8

F

Single Leg Hamstring Bridge

3 x 10

G1

Single Leg Machine Leg Extension

3 x 10

G2

Single Leg Standing Calf Raise

3 x 12

H

Assault Bike.

1 x 14

I

Hook Lying Breathing

1 x 10

Wednesday
2023-1-18

A

Active Recovery

1 x 45:00

Thursday
2023-1-19

A

Rockback Breathing

2 x 6

B1

Slow Bear Crawl

2 x 10

B2

KB Arm Bar

2 x 30

B3

Alternating Seated Cable Row

2 x 10

C

Standing Med Ball Scoop Throw

3 x 15

D

Chest-Supported DB Row

3 x 8

E

DB Low Incline Bench Press

3 x 10

F

Single Arm Lat Pulldown

3 x 10

G

Costal Cable Flye

3 x 12

H1

Facing Away Cable Biceps Curl

3 x 10

H2

Alternating Dumbbell Skullcrusher

3 x 12

I

Hook Lying Breathing

1 x 10

Friday
2023-1-20

A

Supine Cross Connect

2 x 6

B1

Alternating Starfish

2 x 20

B2

Bent Knee Copenhagen Plank

2 x 30

B3

Split Squat Hold

2 x 30

C

Box Jump

3 x 15

D

Squat Variation

3 x 6

E

45 Degree Extension

3 x 10

F

Leg Press (Single Leg)

3 x 12

G1

Lying Leg Curl (Single Leg)

3 x 10

G2

Seated Calf Raise (Single Leg)

3 x 12

H

Assault Bike.

6 x 500

I

Hook Lying Breathing

1 x 10

Coach
coach-avatar David Sinclair

Dave is an Osteopath & S&C coach who has previously worked with a rugby league team on the Gold Coast, Australia, in a rehab and conditioning capacity. He has been working in the health and fitness industry for over 9 years.

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Concurrent Training Program
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Concurrent Training Program
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Concurrent Training Program
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Concurrent Training Program