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Training Ground GPP

LS Fit

General Fitness, Strength & Conditioning, Combat Sports, Rugby, Functional Fitness, Tactical, Law Enforcement, Tactical / Military, Martial Arts

Coach

Luke Symonds

Training Ground GPP is a hybrid strength and conditioning program built for people who want to be strong, fit, capable, and hard to break in real life, not just in the gym.

This isn’t bodybuilding. It isn’t random workouts. It’s a General Physical Preparation (GPP) system designed to build the full spectrum of performance, size & strength, work capacity, conditioning, mobility, and resilience.

The goal is simple, train to be useful.

Whether you’re preparing for a demanding job, a fitness test, your sport, or just want to be capable in everyday life, Training Ground gives you a clear, structured plan to follow without overthinking.

Each week balances:

Strength and hypertrophy

Conditioning and engine work

Work capacity and carries

Mobility and durability

All delivered through the TrainHeroic app with clear structure, progressions, and logging so you can focus on execution, not planning.

This is the same style of training I use with people preparing for fitness tests, physically demanding roles, and high performance environments.

Training Ground is the base. Build your engine. Build your strength. Build something that actually carries over to real life.

$49 / mo

Start My 7-Day Free Trial

Real-World Strength

Build strength that actually carries over to life. Not just numbers on a barbell, but strength you can use, lifting, carrying, moving, and working under fatigue. This program builds your body to handle real tasks, not just gym exercises.

A Bigger Engine

Improve your conditioning and work capacity without sacrificing muscle or strength. You’ll build an engine that lets you work harder, recover faster, and perform better in training, sport, and demanding environments.

Harder To Break

Train in a way that keeps you durable, not beaten up. With built-in mobility, smart loading, and balanced programming, Training Ground helps you stay healthy, resilient, and consistent instead of constantly dealing with niggles and setbacks.

Simple, Structured, No Guesswork

Stop wondering what to do and just execute. Every session is planned, balanced, and progressed for you. Open the app, do the work, log it, repeat. No random workouts, no wasted time.

Train For Your Job, Sport, and Life

This isn’t just about training for mirrors, it’s training for performance. Whether you’re preparing for a fitness test, a physically demanding job, your sport, or just want to be capable in everyday life, this program builds fitness that actually transfers.

Features

Access to your coaches

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

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

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

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell & Weights // Dumbbells // Pull Up Bar // Cable Machine // Bench

Recommended

Kettlebells

Sample Week

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

Monday

W1 - STG

Prep

WARM-UP (Squat Focus)

A1 – General Warm-Up 3–5 minutes easy bike, row, jog, or skipping. B1 – Mobility Circuit (2 rounds) Ankle rocks x10/side 90/90 hip rotations x8/side World’s greatest stretch x5/side Cat-cow x8 C1 – Activation Circuit (2 rounds) Glute bridges x12 Bodyweight squats (3 sec down) x8 Band pull-aparts x15 Dead bugs x8/side D1 – Potentiation Goblet squat x10, then x8, then begin ramp sets for main squat.

Back Squat

Bench Press

Ab Wheel

Suitcase Carry

@ 30

DB Bicep Curls

DB RDL

Tuesday

AEROBIC CONDITIONING

Cardio

1 x 40:00

Wednesday

W1 - STG

Prep

HINGE WARM-UP

A1 – General Warm-Up 3–5 minutes easy row or bike. B1 – Mobility Circuit (2 rounds) Hamstring flossing x10/side Hip flexor stretch 30 sec/side T-spine open books x8/side Scap push-ups x10 C1 – Activation Circuit (2 rounds) Light DB or KB RDL x10 Band face pulls x15 Hollow body hold 20–30 sec Band external rotations x12/side

Trap Bar Deadlifts

Lat Pulldown

DB Bulgarian Split Squat

Tricep Pushdown

DB Lateral Raise

Cable Face Pull

Friday

W1 - STG

Prep

FULL BODY + POWER WARM-UP

A1 – General Warm-Up 3–5 minutes skipping, bike, or row. B1 – Mobility Circuit (2 rounds) Ankle rocks x10/side 90/90 hips x8/side T-spine rotations x8/side Deep squat pry 30 sec C1 – Activation Circuit (2 rounds) Pogos x20 Glute bridges x12 Push-ups x8–10 Band pull-aparts x15

Kneeling jump to vertical leap

3 x 2

Seated DB Press

1-Arm DB Row

Standing Cable Wood Choppers

DB Shrug

Calf Raise

Back Extension

Saturday

LOAD & ENGINE

Prep

METCON Warm Up

A1. Cardio Machine – 2–3 min steady → Start slow, build to moderate pace → Focus on nasal breathing + smooth rhythm B1. 2 Rounds: World’s Greatest Stretch x 5/side Banded Glute Bridge x 15 Banded Lateral Walks x 10/side Deadbug x 8/side TRX Row or Band Pull-Apart x 10–15 Inchworm Walkout to Push-Up x 5 Skipping / Jump Rope x 1 min

Circuit

E5MOM x 6 Rounds [ 30 min total ] If you complete the work within 5 min rest until the next round. 6.6 x KB Clean and Press @ Moderate / Heavy Load 10 x Push Ups 20 x Ring Rows 15 x Calories on machine

Recovery

Mobility

Mobility - Hold each stretch for 1 minutes each side - Glute Stretch - Kneeling Hip Flexor / Quad - Calf Stretch - Hamstring Stretch - Worlds greatest stretch - Scorpion Stretch - Band Chest Stretch - Band Lat Stretch

Coach

More from LS Fit

Luke Symonds

Luke Symonds is a hybrid athlete and performance coach with a background in high-level rugby, grappling, physique competition, and demanding tactical work. He helps people get stronger, leaner, fitter, and more capable using practical training built for real-world performance and long-term results.

You need a proven system you can follow.

This is training for real life, while looking and feeling good. This is how you become strong, mobile, reliable, and hard to break. Stop planning. Stop overthinking. Start executing. Join Training Ground today and train to be useful.

Start My 7-Day Free Trial

FAQs

Is this personalised coaching?

No. This is a structured group program, not 1:1 coaching. You will have access to me to ask questions but you’re getting the same proven system everyone follows. If you want fully personalised training, nutrition, and accountability, that’s what my 1:1 coaching is for.

Can I cancel anytime?

Yes. There is no lock-in contract. You can cancel anytime. There’s also a 7 day free trial so you can test it risk-free.

What if I’m busy or miss sessions?

This program is built for real people with real lives. If you miss a session, you just pick up where you left off. Consistency over time matters more than perfection.

Will this help me lose fat and build muscle?

Yes. The program is designed to build strength, muscle, and conditioning at the same time. Combined with reasonable nutrition, you’ll get leaner, stronger, and fitter.

Is this good for beginners?

Yes, as long as you can train safely in a gym environment. The program builds from simple, fundamental patterns and progresses over time.

What’s the difference between this and your 1:1 coaching?

Training Ground gives you structure and programming. 1:1 coaching gives you custom programming, nutrition guidance, accountability, and direct access to me. This is the affordable, high-quality base option.

Join Your Virtual Gym

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

Training Ground GPP