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Performance Driven Hypertrophy Training

Terre Haute Intensity Resistance and Sports Training

Functional Fitness, Functional Training, Multi-sport

Coach

Brandon Smitley

PDHT: Performance Driven Hypertrophy Training is the ultimate training program for those looking to improve their strength, size, conditoning, and athletic based performance.

If you know that doing training sessions for hours upon hours isn't for you, this training approach is now your way to long-term sustainable results. It's for those that want to perform well, while looking good doing it (and possibly still showing the younger crowd up from time to time).

The PDHT : The best functional performance and strength driven program you've never experienced before

This is a combination of the best training system in the strength world, The Conjugate Method, alongside the methods I've used to develop hundreds of sport athletes in my career to get them to the college ranks and beyond. Not only will you get bigger and stronger, but you'll improve your conditioning and mobility while keeping your body healthy and performing at it's best, all year round.

If you like spending hours in the gym, and your joints feeling it week after week, PDHT will not be for you. The training is tough, but a perfect blend of what you need to keep the needle moving forward to get you the best results possible while enjoying life outside the gym.

See what PDHT can do for your strength, performance, and movement today!

$34 / mo

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Get Strong Without Destroying Your Body

Using one of the best strength training systems, the Conjugate Method, I can ensure that you're going to improve your strength, but without destroying your body in the process. As someone that has not only used this system to break all-time world records, but has helped over 60 athletes go on to play collegiate and professional sports, I know how to apply it perfectly to get you results you want.

Performance Done Right

You still want to be able to do all the things in life: run, jump, throw, and be athletic. Using aspects of the Conjugate Method, we can do just that with a high return on investment but not taking away from you ability to build muscle and strength. I'll actually show you how this can go on to help your performance, even in the gym!

Mobility For Life

Part of being able to perform well, and for life, is to be able to move often and move well. We'll be dosing mobility work to directly help you not only during your lifts, but so that you can also move well in your day to day life and keep those joints feeling good.

Efficient Conditioning

Part of being well-rounded and optimizing your training is being able to recover from session to session. We'll have conditioning work built in as needed so that you can get the most from every training session, and truly live a healthier life.

Enjoy Your Training

There's nothing worse than dreading the workouts you have for the week. My goal is not only get you results, but truly have you looking forward to the training you have each and every week. Rekindle that love for getting after it, but not having to spend hours to get the results you want.

Features

Access To me

You'll be able to talk directly with me, to ensure you're getting the most from each training day.

Programming 6 days per week

4 strength and performance days, 2 conditioning days, and 1 optional mobility/recovery day.

Video Demos

I've personally filmed every video, so you know exactly how to execute the program.

Proven Training Techniques

You'll be getting training that's already been done by either myself or athletes I've personally coached on to the highest level of sport.

Committed Team

You'll be in a community with similar goals as you to keep you motivated.

Delivered through TrainHeroic

I've partnered with TrainHeroic so that you get the online training experience that's just as close to working with me in-person.

Equipment

Required

Barbell // Dumbbells/Kettlebells // Plyo Boxes // Cardio Equipment // Power Rack // Bands

Recommended

Commerical Gym or Performance Gym // Cable Machine // Sled // Glute Ham Raise // Specialty Bars

Sample Week

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

Sunday

2024-12-16

Warm Up/Prep

PDHT Lower Squat Warm Up

TRX Deep Squat Breathing - 5 Breaths Foam Roll - Glutes, Hamstrings and Adductors, Calves, Quads - ~30 sec each Couch Stretch - 5 breaths per side Leg Lowering - 8-10 per side Half Kneeling Adductor Mobilization - 8-10 per side Hip Switches - 5-10 per side Copenhagen Plank - 15 sec per side Alternating Reverse Lunge - 8-10 per side, bodyweight only

Prowler (Sled) Bounding

4 x 25

Band Resisted Forward Lean High Knees

4 x 10

Anderson Front Squat (Front Squat From Pins)

4 x 5

Seated Hurdle Hop To Box Jump

4 x 2

FFE Goblet Split Squat

3 x 8

Band RNT Split Stance Hip Airplane

3 x 5

Single Leg Reverse Hyper

3 x 15

Cicinelli Turtle Roll

3 x 15

KB Swing

1 x 2:30

Recovery

PDHT Lower Cool Down

Foam Roll - Glutes, Hamstrings and Adductors, Calves, Quads - ~30 sec each PRI 90-90 Hip Lift - 5 breaths

Monday

2024-12-17

Circuit

Perform 1-2 light rounds of the exercises in the following conditioning circuit.

Circuit

5 cal Bike 10 Bodyweight Walking Lunges (per side) 15 DB Box Squat To Overhead Press (DB Thruster) 20 KB Swings 30 Sec Rest 4 rounds

Tuesday

2024-12-18

Prep

PDHT Bench Press Warm Up

Sidelying Lateral Decompression With Foam Roller - 5 Breaths per side Foam Roll - Back, Lats, Pecs - ~30 sec each Cat/Camel - 10 Band Assisted Quadruped T-Spine Extension-Rotation - 8-10 per side KB Arm Bar - 5 per side Band Shoulder Dislocations - 10 Band Pull Apart Super Series - 1 round Push Up With Opposite Toe Touch - 5 per side

Band Assisted Plyo Push Up

5 x 5

Supine Med Ball Cable Face Pull

5 x 12

Slight Incline Bench Press With Shoulder Saver

4 x 3

Tall Kneeling KB Around The World

4 x 8

Tri-Pod DB Row

3 x 8

Overhead Cable JM Press

3 x 10

Hollow Hold Neutral Grip Chin Up

3 x MAX

Half Kneeling Band Chop

3 x 10

DB Lateral Raise

1 x 2:00

Recovery

PDHT Upper Cool Down

Foam Roll - Back, Lats, Pecs - ~30 sec each PRI 90-90 Hip Lift - 5 breaths

Wednesday

2024-12-19

Circuit

Perform 1-2 light rounds of the exercises in the following conditioning circuit.

Circuit

Pick two types of cardio/conditioning based pieces of equipment to perform this on. Options can include: bike, rower, ski erg, elliptical, running, light dragging sled. 30s of moderate work, 30s of rest Alternate between pieces of equipment for a total of 30 minutes/15 rounds

Thursday

2024-12-20

Prep

PDHT Lower Deadlift Warm Up

Prone Frog Breathing - 5 Breaths Foam Roll - Glutes, Hamstrings and Adductors, Calves, Quads - ~30 sec each Couch Stretch - 5 breaths per side Leg Lowering - 8-10 per side Quadruped Adductor Mobilization - 8-10 per side Hip Airplane - 5-10 per side Copenhagen Plank - 15 sec per side KB Swing - 10-20 reps

Low Box Lateral Pogo Hops

5 x 10

Band Resisted Half Kneeling Lateral Bound To Single Leg Stick On Box

5 x 3

Slideboard (Sprints and Intervals)

5 x 10

Hex Bar Deadlift

4 x 3

Cannon Ball Chaser

4 x 3

Off-Set KB Kickstand RDL With Adductor Feedback

3 x 10

Band Assisted Pancake Stretch

3 x 10

Single Leg Leg Extension

3 x 15

Stability Ball Cable Crunch

3 x 15

Seated Calf Raise

1 x 2:00

Recovery

PDHT Lower Cool Down

Foam Roll - Glutes, Hamstrings and Adductors, Calves, Quads - ~30 sec each PRI 90-90 Hip Lift - 5 breaths

Friday

2024-12-21

Prep

PDHT Bench Press Warm Up

Single Arm Landmine Split Jerk

5 x 5

Short Seated Med Ball Slam

5 x 5

Bench Press vs Bands

10 x 3

Machine Chest Press

3 x 12

Chest Supported Row (Machine)

3 x 12

Feet Elevated Push Up

3 x MAX

H Roll

3 x 15

Copenhagen Plank With Hip Adduction Hold

3 x 20

Recovery

PDHT Upper Cool Down

Foam Roll - Back, Lats, Pecs - ~30 sec each PRI 90-90 Hip Lift - 5 breaths

Saturday

2024-12-22

Circuit

Perform over the course of the whole day. Accumulate a minimum of 7500 steps. Hip Switches - 10 per side Bird Dogs - 10 per side PRI 90-90 Hip Lift - 10 breaths

Coach

Brandon Smitley

Coach Brandon is a world record holding powerlifter, strength coach, and personal trainer based out of Indiana. He is committed to helping you with a no BS approach to getting better, whether that be at sports or being a bad ass in and out of the weight room.

Look, feel, and perform...

your best for the rest of your life. And make others envious that you're able to do it at such a high level. Get the show, and still have the go!

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FAQs

What is PDHT: Performance Drive Hypertrophy Training?

A training program that's a blend between the Conjugate Method and performance training to leave you athletic and jacked, and feeling good while you do it.

What if I don't have the equipment?

This program is going to use what you can likely find at any gym. However, if there is something that you don't have, just shoot me a message and I'll help you navigate the training.

Is there coaching support?

You'll be able to contact me directly through the app!

How long are the workouts?

Each session should take you approximately 60-75 minutes at the absolute most. Conditioning sessions will take approximately 30-45 minutes.

Is there a commitment?

There is no commitment, and cancel anytime. However, for best results I recommend giving the programming 4-8 weeks and you'll start to notice progress.

How much experience should I have?

This is not for beginners, but you do not need to be advanced. You should know how to squat, hinge, push, pull, and carry.

Who is the average PDHT member or client?

This program is aimed at those with former athletic background, CrossFit athletes, or strength sport athletes that are no longer competing (although you certainly could still be competing in some sort of sport for enjoyment!).

Should I add anything to the program?

I don't recommend making any changes. If anything, focus on quality nutrition and sleep.

What if I can't do all the days?

Talk with me privately. More than likely I will have a way for you to still optimize the training approach.

The Proof

Dave Tate

CEO & Founder, Elitefts.com

Verified Athlete

"Brandon Smitley is part of team “elitefts” and fills the role as one of our Coaches, Sponsors and Authors. This endorsement has been EARNED through the excellent results he has had with his clients and other team members of elitefts.com. We have no doubt Brandon can help take you to the next level."

Michael Tanner

Founder & President, Purdue Barbell

Verified Athlete

"All of his programming and coaching is rooted in science, but, more importantly, has been tested in the trenches by himself and at least several of his clients. I look forward to continuing my relationship with Brandon, both as an athlete myself, but also as the leader of Purdue Barbell."

Wil Fleming

Owner, 1Kilo

Verified Athlete

"Brandon is one of the best young coaches in the country. He has taken his experience as one of the best powerlifters in the world, and applied that dedication to helping others."

Join Your Virtual Gym

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

Performance Driven Hypertrophy Training