TEAM BLACK MOUNTAIN

Black Mountain PT

Strength & Conditioning
Coach
Rob Allardice

EFFICIENTLY BUILDING CAPACITY, STRENGTH AND RESILIENCE FOR THE EVERYDAY ATHLETE

Team Black Mountain is a daily training program designed for everyday athletes to reach their peak performance whether it's in the gym or in the arena.

If you get excited about increasing the weight you can lift so you can be powerful, improving your race times or you want to build a resilient and strong body, you are in the right place. My approach to programming that delivers results in strength and conditioning will leave you wondering why you have wasted your time training any other way.

This is not your ordinary program. You will be spending time in the weight room, at the track, in the pool and using a mix of modalities of exercise to ensure you are becoming a complete athlete. With mobility and recovery days throughout the week you will never miss a training session due to being stiff and sore.

This program will take dedication and hard work but would you expect anything less when you want the best?

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Resilience
Building a body that can sustain large amounts of work will provide you with a resilient body. These days everyone needs to get more shit done, but don't expect your body to be able to handle the stress of training and life if you have not done the correct preparation.
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Aerobic Capacity
Developing your aerobic capacity will give you the ability to handle sustained workloads with minimal stress, and assist with developing other energy systems.
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Useful Strength
Strength is the peak force that can be produced during a movement. In other words, it’s the amount of force you can apply to an external object (ground, barbell, sandbag, another human, etc) during any activity. The stronger you are, the better your foundation to develop other physical and mental qualities.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, or recovery workouts that are accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
An experienced coach who has time to provide instruction and help you achieve your goals.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Barbell and Plates // Squat Rack // Dumbbells // Pull Up Bar // Dip Station // Kettlebells // Medicine Ball or Plyo-ball // Stretch Bands // Air Bike, Rower, Stationary Bike or similar // Pool 25m or 50m
Recommended
Sandbag // Solid Hiking Backpack
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Block 1 Strength Day 2

Hip Hinge Warm Up

A

Exercise/SetsxReps A1.Inchworms 2-3x5 with 5 second pause at top A2. Single Leg Hip Lift on box/bench 2-3x5/5 A3. KB Deadlift 2-3x5 A4. KB Swing 2-3x5

B1

Deadlift

3 x 6

B2

RFE Split Squat

3 x 12

B3

DB Floor Press

3 x 6

B4

Chin up with pause at top

3 x 6

B5

Plank KB Pull through

3 x 10

Sunday
Week 2 Day 5

A

Dynamic Warm Up

1 x 1

Aerobic Capacity

B

30-60 mins Continuous - no rest Zone 2 Run, Bike, Swim, Ruck, Hike A word on Rucking and some key tips in the video so please watch.

Monday
Week 2 Day 6

Conditioning

A

Loaded Carries

Pick a weight you can carry, this can be one or two Kettle bells, dumbbells, a sandbag, even a wheelbarrow with weight in it. Every Minute on the minute (EMOM) for 6 mins you will work (carry the object for 30 sec and then rest for 30 seconds (place it down).

Monday
Recovery Day

Conditioning

A

Low Impact Recovery Work

20-90 minutes Choose any of the following activities Heart Rate to remain strictly in ZONE 1-2 Bike Ride Air Bike Swim Walk Hike

Conditioning

B

Mobility/Recovery Work

90/90 Breathing 2x8 breaths Standing Wall Breathing with Reach 2x8 breaths Child’s Pose Breathing 2x8 breaths Lat Hang Breathing 2x8 breaths Left/Right Adductor Pullback 2x8 breaths Alternating Pigeon Stretch 2x8 breaths Wall Adductor and Glute Stretch 2x8 breaths Deep Squat Breathing 2x8 breaths Soft tissue mobilization Upper Body x 10 minutes Soft Tissue Mobilization Lower Body x 10 minutes

Tuesday
Recovery Day

Conditioning

A

Low Impact Recovery Work

20-90 minutes Choose any of the following activities Heart Rate to remain strictly in ZONE 1-2 Bike Ride Air Bike Swim Walk Hike

Conditioning

B

Mobility/Recovery Work

90/90 Breathing 2x8 breaths Standing Wall Breathing with Reach 2x8 breaths Child’s Pose Breathing 2x8 breaths Lat Hang Breathing 2x8 breaths Left/Right Adductor Pullback 2x8 breaths Alternating Pigeon Stretch 2x8 breaths Wall Adductor and Glute Stretch 2x8 breaths Deep Squat Breathing 2x8 breaths Soft tissue mobilization Upper Body x 10 minutes Soft Tissue Mobilization Lower Body x 10 minutes

Wednesday
Week 3 Day 1

Conditioning

A

Mobility/Recovery Work

90/90 Breathing 2x8 breaths Standing Wall Breathing with Reach 2x8 breaths Child’s Pose Breathing 2x8 breaths Lat Hang Breathing 2x8 breaths Left/Right Adductor Pullback 2x8 breaths Alternating Pigeon Stretch 2x8 breaths Wall Adductor and Glute Stretch 2x8 breaths Deep Squat Breathing 2x8 breaths Soft tissue mobilization Upper Body x 10 minutes Soft Tissue Mobilization Lower Body x 10 minutes

Wednesday
Week 3 Day 1

Squat Warm Up

A

Exercise/SetsxReps A1.FFE Split Squat Weighted 2-3x5/5 A2. Deep Goblet Squat Breathing 2-3x2 breaths at bottom positionx5 A3. Jump Squat Bodyweight 2-3x3 A4. World's Best Stretch 2-3x4

B1

Goblet Squat

4 x 10

B2

KB Lunge With Recip. Reach

4 x 10

B3

SA KB Push Press

4 x 10

B4

Horizontal Body Row

4 x 10

B5

Bent hollow hold

4 x 0:20

Thursday
Week 3 Day 2

A

Swim Upper Body Warm up

Swimming

B

*ALL SWIMMING WILL BE DONE USING THE FREESTYLE STROKE UNLESS OTHERWISE STATED OR SPECIFIC DRILLS ARE TO BE DONE Warm Up: 200m: 100 swim 100 pull - use a pull buoy between the legs to focus on stroke. Squeeze the legs together. Drill Set: 200m: 1x50 6 kicks then stroke 1x 50 focus on flicking the hand out of the water down near your mid leg 1x 50 finger drag across the water when you bring your hand from out the water and back in 1x 50 high elbows out of the water Work Set: 400m: 8x50 on the minute Cool Down: 200m: 4x50 go a slower pace each 50 1km

Thursday
Week 3 Day 2

A

Hands Elevated Push ups

1 x 55

B

Chest Stretches

1 x 1

Friday
Recovery Day

Conditioning

A

Low Impact Recovery Work

20-90 minutes Choose any of the following activities Heart Rate to remain strictly in ZONE 1-2 Bike Ride Air Bike Swim Walk Hike

Conditioning

B

Mobility/Recovery Work

90/90 Breathing 2x8 breaths Standing Wall Breathing with Reach 2x8 breaths Child’s Pose Breathing 2x8 breaths Lat Hang Breathing 2x8 breaths Left/Right Adductor Pullback 2x8 breaths Alternating Pigeon Stretch 2x8 breaths Wall Adductor and Glute Stretch 2x8 breaths Deep Squat Breathing 2x8 breaths Soft tissue mobilization Upper Body x 10 minutes Soft Tissue Mobilization Lower Body x 10 minutes

Saturday
Week 3 Day 4

A

Running Warm Up

1 x 1

B

Run

1 x 30:00

C

running stretches

1 x 1

Saturday
Week 3 Day 4

Conditioning

A

Mobility/Recovery Work

90/90 Breathing 2x8 breaths Standing Wall Breathing with Reach 2x8 breaths Child’s Pose Breathing 2x8 breaths Lat Hang Breathing 2x8 breaths Left/Right Adductor Pullback 2x8 breaths Alternating Pigeon Stretch 2x8 breaths Wall Adductor and Glute Stretch 2x8 breaths Deep Squat Breathing 2x8 breaths Soft tissue mobilization Upper Body x 10 minutes Soft Tissue Mobilization Lower Body x 10 minutes

Coach
coach-avatar Rob Allardice

With 10 years experience Rob thrives on helping people be their best. He coaches a variety of athletes in their sports and works with people from all walks of life to achieve their goals. He has qualifications in personal training, Olympic weightlifting and CrossFit. He enjoys spending time with his partner Lou & his dog Storm. He has competed in BJJ, Olympic weightlifting and fought in Muay Thai

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DECIDE

Do you just want to go through life wondering what you could have become? Or do you want to discover your full potential as an athlete and be the most athletic you can be?

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The Proof
verified-athlete-avatar Jessie Page

Everyday Athlete and Mum

Verified Athlete

"Training with Rob has allowed me to complete what I thought would be impossible with work and being a mum. I have trained for and achieved a 10km swim, half and full marathon and an Olympic distance Triathlon which were all fitness bucket list items! I am so grateful for Black Mountain PT."

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TEAM BLACK MOUNTAIN
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