Condon Performance: Strength & Conditioning
Jacob Condon
A structured strength and conditioning program built to make you stronger, fitter, and more resilient - following a proven weekly split that never leaves you guessing.
Current Weekly Split:
Monday - Lower Body
Tuesday - Interval Run w/ Passive Recovery
Wednesday - Upper Body
Thursday - Interval Run w/ Active Recovery
Friday - Full Body
Saturday - Continuous Run
Every session is programmed with intent - balancing strength, conditioning and recovery so you build capacity without burning out.
(Price in USD)
A
Clean
5 x 3
B
Front Squat
1, 5, 5, 5
C1
Barbell Reverse Lunge
3 x 8
C2
B-Stance RDL
3 x 8
D1
Copenhagen (Short Lever)
3 x 0:20
D2
Calf Raise
3 x 10
E
Hollow Hold
Intervals w/ Passive Recovery
A
1km easy warm up 10 x 200m @ 1:1 recovery 1km easy cool down
A
Push Press
4 x 5
B
Bench Press
1, 5, 5, 5
C1
Incline DB Bench Press
3 x 8
C2
Seated Bent Over Rear Delt Raise
3 x 12
D1
Standing DB Press
3 x 8
D2
DB Incline Row
3 x 8
E1
DB Bicep Curls
3 x 12
E2
DB Tricep Extension
3 x 12
Intervals w/ Active Recovery
A
1km easy warm up 100m hard, 300m easy x 10 1km easy cool down
A
Power Clean
10 x 1
B
1 1/4 Front Squat
4 x 6
C
Larsen Press
4 x 6
D1
Dips
D2
Chin-Up
E
DB Side Bend
3 x 12
Stop guessing. Start training with a program built to progress you properly
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Condon Performance: Strength & Conditioning
Condon Performance: Strength & Conditioning
Condon Performance: Strength & Conditioning
