Everyday Athlete
TRSDL
Functional Training, Strength & ConditioningWelcome to EVERYDAY ATHLETE
Each week is programmed on a concurrent training schedule to develop a high level of proficiency in multiple domains -
with the flexibility to pivot and flow directly into event-specific prep (hunting season, marathon, ultra, powerlifting, etc.).
Training Objectives
- Strength
- Power — rate/speed of force development
- Cardiac capacity (endurance)
- Speed at threshold
- Athleticism
- Durability
What to expect each week
4 lifting sessions
- Heavy attempt — lower body
- Heavy attempt — upper body
- Dynamic effort — full body
- Weak link
3 ambulatory conditioning sessions
- High aerobic — run/row/ski/etc.
- Long time-domain cardiac output — run/ruck/brick
- Low intensity aerobic — run/row/ski/etc.
Plus
- Non-ambulatory conditioning baked into your gym sessions
- Recovery/regeneration protocols + 1x full recovery day per week
Each week is designed to build on the week prior — and each day is programmed with the previous and subsequent days' stimulus in mind.
Prep
A
Upper Body Warm Up
2 Rounds: - 5x sit ups - 5m bear crawl (there and back) - 5x hand release push ups - 5x prone-y
Conditioning
B
Tempo Repeats - Bike
A. 2-3 min warmup @ easy peddle B.6 Rounds on stationary bike: - 60s @ HR 155-170 - 60s @ HR sub 150 ^try to maintain this HR for the length of the interval
C
Drop Push Up
3 x 5
D
BB Bench Press
3 x 10 @ 70 %
E
DB Z Press
4 x 6
F
Tricep Pushdown
3 x 12
Pushup Finisher
G
6 Rounds: 1. Pushup x 10s (protract the shoulders and squeeze the chest as hard as you can at the top) 2. Recover x 30s ^trust me on this one
Conditioning
A
Running Warmup - Low Intent
2 rounds: - 5x sit-ups - 5x single leg RDL - 5x split squat - 5x cossack squat - 10x quick rebound pogo hops
B
Long Build Ups
3 x 4 @ 20
C
Aerobic Run
1 x 30:00
Conditioning
A
Lower Body Warm Up
A. 3-5 min easy on assault bike B. 2 rounds: - 5x sit up - 5x single leg RDL/ea - 10m walking lunges - 5x scap pulls - 10m bear crawl
MAP - Sled Push
B
6-8 Rounds on light resistance sled/tank/prowler - 8-10s max effort sprint with sled - full recovery
C
KB Swings
3 x 5
D
BB Conventional Deadlift
3 x 10 @ 70 %
E
Hammer Strength Iso-lateral Row
3 x 8
F
2DB Bicep Curl
3 x 12
Pull up Finisher
G
3 Rounds: 1. bent arm hold on pull-up bar (90º) x max 2. Recover x 60s
Conditioning
A
Hybrid Warm Up
A. 2 Rounds: - 5x sit ups - 5x shoulder taps - 5x single leg RDL/ side - 5x hip airplanes B. 2 Rounds: - 10m bear crawl - 10m walking lunges C. 4 Rounds: - 20s run @ building in pace - 60s rest
B
Treadmill Work
1 x 20:00
C
Backward Sled Drag
4 x 20
D
Landmine Row to Press
3 x 6
E
Stationary Bike
1 x 5:00
Conditioning
A
Lower Body Warm Up
A. 3-5 min easy on assault bike B. 2 rounds: - 5x sit up - 5x single leg RDL/ea - 10m walking lunges - 5x scap pulls - 10m bear crawl
Row
B
6-8 Rounds on light resistance sled/tank/prowler - 8-10s max effort sprint with sled - full recovery
C
SL Overcoming Leg Press
2 x 2 @ 6
D
Safety Bar Box Squat
3 x 8 @ 70 %
E
DB Lateral Step-Up
3 x 10
F
Glute Hyperextension
3 x 12
Core Finisher
G
5 Rounds: - plank, 10s - full recovery ^squeeze every muscle below the neck as hard as you can for 10s then rest and fully relax
A
Low Intensity Steady State
Everyday Athletes gives you expert programming, direct coaching, and the structure to build lean muscle, move better, and feel powerful—fast. No guesswork. No fluff. Just results. 👊 Let’s get to work.
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Everyday Athlete
Everyday Athlete
Everyday Athlete
