Dillon Strength and Conditioning

Functional Training, Functional Fitness, Mobility
Coach
Mitchell Dillon

Features
5 sessions per week
Must use App app to view and log training
Team Training
$29 / mo
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Build Real Strength For An Easy Life
Lift, carry, climb, work, and move with far less effort. Everyday tasks feel lighter because you get stronger.
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Add Muscle and Look Jacked
Simple, effective strength work that builds a dense, athletic physique — the kind that looks good in clothes and even better without them.
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Improve Athleticism You Can Feel
Jump higher, move faster, react quicker, and feel more capable in sport, work, and life.
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Prevent Injuries and Reduce Daily Aches
Smart progressions and balanced training bulletproof your joints and keep you performing instead of sidelined.
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Gain Confidence and Mental Toughness
Strength changes how you walk, think, and show up in the world. Iron Tiger builds a stronger body and a stronger mindset.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Optional Conditioning

A1

Hindu Push-Up

1 x 100

A2

Hindu Squats

1 x 100

A3

Pull-Up

1 x 100

A4

Hindu Squats

1 x 100

A5

Hanging Leg Raise

1 x 100

Monday
Power W1D2

A1

Hindu Push-Up

3 x 15

A2

Pull-Up

3 x 10

A3

Bodyweight Triceps Extension

3 x 10

A4

Band Pull-Apart

3 x 20

B1

Barbell Bench Press

20, 10, 5, 5, 5, 5, 5

B2

Seated Lateral Raise

5 x 12

C

Shoulder Press

4 x 8

D

Weighted Pull Ups

3 x 10

E1

Barbell Bicep Curl

5 x 15

E2

Tricep Pushdown

5 x 15

E3

Cable Facepull

5 x 15

Tuesday
Week 1 Day 4
Wednesday
Power W1D3

A1

Air Squat

3 x 20

A2

Push Ups

3 x 15

A3

Hanging Knee Raise

3 x 10

B

Box Squat

10 x 2

C

Banded Deadlift

8 x 1

D

Barbell Bench Press

9 x 3

E1

Back Extension

4 x 15

E2

Plate Twist

4 x 12

Thursday
Power W1D4

A1

Tiger Crawls

3 x 15

A2

Pull-Up

3 x 10

A3

Banded Shoulder Dislocates

3 x 20

B1

Incline DB Bench Press

4 x 12

B2

Chest-Supported DB Row

4 x 10

C1

Sissy Squat

5 x 15

C2

Barbell RDL to Shrug

4 x 15

D1

Cross Body Hammer Curl

4 x 12

D2

DB Tricep Extension Pronated Grip

4 x 15

D3

Bent Over DB Fly

4 x 20

Saturday
Power W2D1

A1

Dead Bug Home Position

3 x 0:30

A2

Side Pillar Reach Under

3 x 6

A3

Band Pull-Apart

3 x 20

A4

Forward Walking Lunges

3 x 10

B

Back Squat

15, 8, 5, 5, 3, 3, 3

C

Split Squat

3 x 8

D1

RDL

3 x 12

D2

Sissy Squat

3 x 15

D3

Hanging Leg Raise

3 x 15

Coach
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