New

Live Long & Prosper (LLP)

Strength & Conditioning

Coach

Clint Mouawad, CSCS

LLP is a culmination of the absolute staples of Strength & Conditioning, assembled in an accessible and effective manner for everyday athletes. LLP team members will get better at lifting, running, sprinting, jumping, throwing, and improve all the general physical qualities that transfer to all sports, and everyday life.

$25 / mo

Start My 7-Day Free Trial

Strength Training

Get strong. Get toned. Get muscular. The lifting component to LLP features movements and intensities that improve essentially every metric of metabolic health: body composition, joint & tissue health, flexibility, and overall resilience to injury. LLP is carefully planned with just the right amount of exercise stress applied to maximize benefits.

Cardio

Train cardio in manageable doses, and always in a modality of your choice: running, walking, biking, rowing, swimming, or whatever you prefer and is most relevant to you. The immense benefits of improving the cardiorespiratory system can't be overstated. Improved heart & lung function, circulation, blood pressure, sleep quality, and massively lowers risk of chronic disease.

Speed & Power

The ability to create force, resist force, and absorb force, is invaluable to sport performance and daily life. These are qualities that we lose just as fast as strength and balance, as we age, and so they must be trained and maintained.

Lifestyle

LLP is intended to help you create a healthy and lasting relationship with movement and exercise. The gym can be an intimidating space at first, but LLP will equip you with the confidence and the education to own that space for yourself. Eventually you'll find that the gym can be a space filled with goofballs, laughs, friendships, and memories.

Features

Programming 5 days per week

5 days a week of strength & conditioning staples: strength training, plyometrics, cardio, speed & power.

Exercise Video Guidance

Video demos for every movement.

Team Group Chat

LLP team members have access to the group chat, where we can share PR's, ask questions, get feedback, get coaching tips, and talk a little shit ;)

Hosted through TrainHeroic

The TrainHeroic app is the platform that LLP will operate from.

Equipment

Required

Barbell // Squat Rack // Dumbbells // Cables // Bands // Medicine Balls // Various Machines

Recommended

Gym Membership

Sample Week

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

Sunday

B1 W1 D2

Single Leg Pogo

3 x 0:15

Medball Chest Pass

3 x 5 @ 10

Dumbbell Reciprocating Bent Over Row

3 x 10 @ 7

Weighted Jumps (continuous)

3 x 3 @ 10

DB Push Press

3 x 5 @ 10

Bench Press

3, 3, 8

Pull-Up

4, 4, 4, 3, 3, 3, 3, 3, 3, 3

Monday

B1 W1 D3

Cardio of Choice

1 x 0:20 @ 1:00

Tuesday

B1 W1 D4

Pogos

3 x 0:15

Alternating Pogos

3 x 0:15

Lateral Pogos

3 x 0:15

Barbell Romanian Deadlift (RDL)

3 x 6 @ 7

Deficit Split Squat

3 x 6 @ 7

Dumbbell Jefferson Curl

3 x 5 @ 6

Cardio of Choice

1 x 20:00 @ 45:00

Wednesday

B1 W1 D5

Tempo Intervals

3 x 4 @ 10:50

Medball Slam

3 x 5 @ 10

Plyo Pushup

3 x 5 @ 10

Neck Supported Reciprocating Bent Over Row

3 x 10 @ 6

Barbell Overhead Press

3, 3, 8 @ 8, 8, 7

Pull ups

4, 4, 4, 3, 3, 3, 3, 3, 3, 3

Saturday

B1 W2 D1

Pogos

3 x 0:15

Alternating Pogos

3 x 0:15

Lateral Pogos

3 x 0:15

Lateral Lunge Drop

3 x 5

Alternating Medicine Ball Slam

3 x 5 @ 10

Vertical Jump

3 x 3 @ 10

Ice Skaters

3 x 4

Squat of Choice

3, 3, 3, 8

Cardio of Choice

@ 4

Coach

More from Live Long & Prosper (LLP)

Clint Mouawad, CSCS

Strength & Conditioning Specialist, as well as funniest/most jacked/most handsome/smartest human being on the planet. Clint is the Live Long & Prosper head coach and founder. These are HIS workouts, that HE will be doing with you. That's how much he believes in this program. It's all the best and most cutting edge bits of Strength & Conditioning, boiled down to its most simple and effective form.

Become an LLP team member!

We want you on our team! Join our growing community. Push us, and let us push you. Together we can all grow more, go farther, get better, live longer, and prosper!

Start My 7-Day Free Trial

FAQs

How long are the workouts?

Each workout is intended to be completed within an hour. However, some days will go up to 1.5 hours.

Can I do LLP from home?

Yes. However, LLP is intended to be completed in a fully outfitted gym, so there will be many movement substitutions based on your equipment availability. You will have to be resourceful and self sufficient in your choices, but coach Clint is always here to help make suggestions in the group chat!

What if something is too hard for me?

Everything in LLP can be regressed to something more manageable for you. However, due to the limitations and the public nature of the program, please don't expect a customized experience to accomodate your personal needs. That being said, coach Clint will always give suggestions in the group chat!

Is LLP for beginners too?

Yes, LLP is for everyone! However, beginners must be willing to push themselves and try new things to reap the intended benefits. All athletes are encouraged to make their own regressions when necessary, and take responsibility for the amount of effort they put in. LLP will only work, if YOU do!

What if I don't like LLP?

All athletes are able and welcome to cancel their own subscription at any time, no strings attached. Just go to your profile settings, find the billing or subscription section, and cancel/unsubscribe!

What if I REALLY like LLP?

Tell your friends! The more team members, the better! Tag @Clintonious_ and share all over social media! And follow him on Instagram, Bluesky, Threads, and YouTube!

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Live Long & Prosper (LLP)

Live Long & Prosper (LLP)

Live Long & Prosper (LLP)

Customer Reviews

Overall Rating

Live Long & Prosper (LLP)

Start My 7-Day Free Trial