Strength FOUNDATIONS

Perennial Training

Strength & Conditioning

Coach

Mehdi El-Amine

Designed 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.

$19 / mo

Start My 7-Day Free Trial

Functional Strength

Carry your kid in one hand and 5 grocery bags in the other. Get off the couch without your knees popping. Load luggage in the car trunk with flair. Being strong is cool & sexy.

Made for the Newcomer

This program is intended for someone who has less than 6 months experience lifting weights. It focuses on foundational movement patterns and aims to develop a confident & competent gym goer.

An Athletic Human Body

Training to improve your athleticism increases your bone density and tissue health. Plus, your puppy ran away with your flip-flops again, and now you need to chase it in the backyard. It's going down.

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

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.

Equipment

Required

Barbells, Dumbbells, Medballs

Recommended

Machines, Cardio Equipment, Kettlebells

Sample Week

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

Sunday

Week 2/4 Day 1 - Lunge Focus

General Warm Up

Warm-up: Cardio of choice for 2–3 mins Then, 1–2 rounds of: Single-Leg RDL Reach x 8/leg Lateral Lunges x 8/side Hip Airplanes x 5/side

DB Reverse Lunge

3 x 6

Jumping Air Squat

3 x 4

Bent Over DB Row

3 x 10

Leg Extension

3 x 10

Alternating DB Hammer Curl

2 x 12

Copenhagen Plank Lift

2 x 15

Monday

Week 2/4 Day 2 - Hinge Focus

Warm-Up

Warm-up: Cardio of choice for 2–3 mins Then, 1–2 rounds of: KB Swings x 12 Cossack Squats x 6/side Glute Bridge March x 10/side

Romanian Deadlift

3 x 6

Split Squat Jump

3 x 3

Single-Arm Cable Straight Arm Pull-Down

3 x 10

KB swings

3 x 10

DB Lateral Raise

2 x 12

DB Single Leg Standing Calf Raise

2 x 12

Tuesday

Week 2/4 Day 3 - Steady State Cardio

Steady State Conditioning

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

Wednesday

Week 2/4 Day 4 - Upper Focus

Warm-Up

Warm-up: Cardio of choice for 2–3 mins Then, 1–2 rounds of: Scap Push-ups x 10 Band Pull-aparts x 15 DB Floor Press x 10 (light)

Close Grip Bench Press

3 x 6

Split Stance Med-Ball Scoop Toss

3 x 3

Lat Pulldown

3 x 10

DB Lateral Lunge

3 x 8

Plate Front Raise

2 x 12

B-Stance DB RDL

2 x 12

Thursday

Week 2/4 Day 5 - Squat Focus

General Warm Up

Warm-up: Cardio of choice for 2–3 mins Then, 1–2 rounds of: - Air Squat x 10 - Single Leg Glute Bridge x 20s - Ankle Rocks x 10/side - Jump Squats x 3

Box Squat

3 x 6

Depth Jump

3 x 3

Kettlebell Gorilla Row

3 x 8

Hooklying DB Bench Press

3 x 10

DB Front Rack Walking Lunge

2 x 50

Russian Twist

2 x 12