Perennial FOUNDATIONS
Perennial Training
Strength & ConditioningDesigned for Fitness + Longevity
We don't stop running, jumping and lifting because of age. We age because we stop running, jumping and lifting.
At Perennial Training, we believe that as a 35+ years old adult/parent/working professional, you should still be training like your favorite sports athletes do. Except in lower doses.
The 4 Pillars of Badass Longevity
A good amount of scientific evidence points to four key markers of long-term health: strength, muscle mass, cardiovascular conditioning, and athleticism.
Together, these four markers are more powerful for your health than any medical drug you can take.
General Warm Up
A
1-2 mins cardio of choice then 1- 2 rounds of: 10 Plank Shoulder Taps + 10 Single Leg Glute Bridges (L/R) 1- 2 rounds of: 10 Band Pull-Aparts + 5 KB Cossak Squats (L/R)
B1
MB Side Throw
3 x 4
B2
DB Jump
3 x 4
C1
Front Squat
3 x 5
C2
Step-In Box Jump
3 x 3
D1
Bench Press
3 x 5
D2
Tall Kneeling Med Ball Chest Pass
3 x 3
E1
Bent Over DB Row
2 x 12
E2
Goblet Single-Leg Squat to Box
2 x 8
Warm-Up
A
Cardio of choice for 1-3 mins then 2 rounds of: :20s side plank (L/R) + 10 Curtsy Squats (L/R) 2 rounds of: 10 KB Good Mornings + 5 KB Gorilla Rows (L/R)
B
DB Snatch
4 x 3
C1
Eccentric DB Incline Bench Press
2 x 6
C2
B-Stance DB RDL
2 x 6
D1
TRX Row w/ Iso Hold
2 x 10
D2
Lateral Bear Crawl
2 x 10
Conditioning
E
Assault Bike 12s Repeats - 6X
6 rounds: - 12s max effort - 48s rest (pedal slowly or get off the bike) Score is total calories across all rounds. Intensity: very challenging
Steady State Conditioning
A
Pick 1-5 of the below exercises, chain them together in 5-10 mins stations, and go for 30-60 mins. The goal is stay at 60-70% intensity i.e. labored conversation pace. Exercises: - Running/Treadmill - Rowing - SkiErg - Bike - Jump Rope / Box Jumps Example A (30 mins): - Running x 10 mins - Rowing x 10 mins - Jump Rope x 10 mins Example B (45 mins): 3 rounds - Bike x 5 mins - Ski Erg x 5 mins - Box Jumps x 5 mins Example C (60 mins): - Run x 60 mins
Warm-Up
A
Cardio of choice for 1-3 mins then 2 rounds of: 5 Plank to Toe Touch + 10 Hollow Rocks 2 rounds of: 10 KB Swings + 5 KB Half Turkish Get-Ups (per side)
B1
Med Ball Rotational Slam
3 x 5
B2
Depth Drop
3 x 3
C
Trap Bar Deadlifts
3 x 5
D1
Lat Pulldown
6, 6, MAX
D2
Single Leg Glute Drive
2 x 8
E1
Alternating DB Z-Press
2 x 10
E2
Single Leg Hamstring Curl
2 x 10
Warm-Up
A
Cardio of Choice for 1-3 mins Then 2 rounds of: Bear Crawl (30') + Walking Lunges (30') 2 rounds of: 5 Easy Push-ups + 5 KB Single Leg RDL (L/R)
B1
Box Squat
3 x 3
B2
DB Wrist Curl
3 x 10
C1
Close Grip Bench Press
3 x 5
C2
Leg Extension
2 x 6
D1
Alternating DB Hammer Curl
2 x 10
D2
Tricep Pushdown
2 x 10
Warm-Up
A
Cardio of choice for 1-3 mins then 2 rounds of: - Lateral Bear Crawls for 10ft - 10x Deep Tier Squat Jumps - 10x Single-Arm KB Swing (5/e)
B1
Romanian Deadlift (RDL)
3 x 6
B2
Single-Leg Standing DB Calf Raise
3 x 10
C1
Barbell Overhead Press
3 x 6
C2
Half-Kneeling Single-Arm Lat Pulldown
3 x 10
Circuit
D
3 rounds for time: - Assault Bike 15 cals - DB Walking Lunges x 50 ft @ 20% of bodyweight (10% in each hand) - Elbow Plank -- accumulate a total of 1 minute (you can break it up into smaller sets)
Mehdi El-Amine
Mehdi has been a fitness coach since 2010 and a gym owner since 2018. By his own highly scientific calculations, he has coached over 2,000 people in group classes, online coaching, or competitive events. That's a lot of people. Where are these people today? And where are some of their testimonials? Please don't ask pertinent questions. Let's get to work.
When you join a team you’re getting more than programming, you’re joining an online community.
Perennial FOUNDATIONS
Perennial FOUNDATIONS
Perennial FOUNDATIONS
