LP TRAINING PERFORMANCE
Longevity & Performance Training by TDL
General Fitness, Functional Fitness, Functional Training, Strength & ConditioningMove Well with Strength That Lasts.
Join an ongoing strength community designed to build you up — one training block at a time. Each month, unlock new innovative programming that builds on the basics while pushing your limits into new levels.
This Month’s Focus:
This 4 Week cycle is laid out with a lower body strength day with a glute focus, upper body strength day focusing on pull up progression, and a full body strength + power day. You will have 1 easy run day and 1 tough aerobic day with an added optional full body mobility routine.
Proper Warm-Ups & mobility finishers.
Step-by-step progressions with smart overload
Expert cueing to dial in technique
All levels welcome — build your foundation, level-up, or dominate your next competition
Why It Works:
Build real, lasting muscle and strength
Correct weaknesses, increase mobility and move with confidence leading to pain free days
Train for performance and longevity
Establish a rock-solid base for your next level
Every month builds on the last. Subscribe, show up, and grow stronger.
Prep
A
Shoulder Butterflies x 10 Cat Cow x 5 Worlds Greatest stretch 5/5 2X Banded Dead Bug 5/5 Hand Release Push Ups x 10 2X
B1
Incline DB Chest Press
4 x 8
B2
Pendlay Row
4 x 10
C1
Back Supported Arnold Press
3 x 8
C2
DB Pull Over
3 x 8
D1
DB Rolling Tricep Extension
3 x 12
D2
Zottman Curl
3 x 8
For Quality
E
4 ROUNDS 25 SEC BIKE 100M FARMER CARRY 16 BEAR PLANK PULL THROUGH REST 90 SEC BETWEEN EFFORTS HIGH Efforts on the bike - Score is CALORIES accumulated! Heavy for the carry Heavy for the Pull Throughs
F
Scorpian Stretch
2 x 1:30
Circuit
A
Hip Flexor Drops x 10/10 Hip CARS x 10/10 2X KB bottoms Up Press 10/10 Lateral Bounds x 10/10 2X 60 Seconds Mountain Climbers rest :30 2X
Aerobic Work
B
4 minute clock @ sustained pace * pick up where you left off 15 DB Push-Ups 8/8 Renegade Rows Ski Erg for cal in remaining time Rest 2 Min x 3 sets + Rest 5 min + 4 min clock @ sustained pace * pick up where you left off 20 Air Squats 15 Russian Kettlebell Swings, 70/53# Row for cal in remaining time Rest 2 Min x 3 sets
C
Couch Stretch
1 x 2:30
Prep
A
Adductor Spine Rotation 5/5 90 / 90 Shin Box 2X MB Kang Squat x 5 MB Slams x 5 2X
B
Heels Elevated Barbell Back Squat
4 x 12
C
DB Staggered Stance RDLs
4 x 12
D
Hybrid Deadlift
4 x 8
E
Goblet Lunge Walk
4 x 16
2-3 ROUNDS
F
8-10 LANDMINE HACK SQUAT - TEMPO 2 SECOND NEGATIVE 20 PLANK REACHES REST 1 MIN
G
Couch Stretch
1 x 2:00
Core Work
A
3 Sets Arm Bar Get Ups 5/5 Side Plank Rotations 10 / 10 REST 30 SECONDS Banded Wood Chops 10 / 10 REST 45 SECONDS
Aerobic Work
B
10 minute AMRAP @ sustained 250m Row 250m Ski Erg rest 5 min x 3-4 sets
C
Frog Stretch
1 x 3:00
Prep
A
Inchworm + Runners Lunge x 10 into.... KOT Lunge x 5/5 SL Plate Hops 10/10 3X
B1
Seal Rows
3 x 12
B2
Half Rack Front Squat
3 x 14
C1
Alternating DB Chest Press
3 x 16
C2
KB Lateral Lunge
3 x 20
D1
Barbell Split Squat + Deficit
3 x 16
D2
DB Tripod Row
3 x 16
Circuit
E
3-4 Rounds 10-12 Per Leg Single Leg Hip Thrust 20/20 Sec each side Renegade ISO Hold * these are so hard and im sorry not sorry - you can also put your opposite hand on another DB or elevate it some how rest as needed
F
Childs Pose
1 x 3:00
Warm Up
A
Worlds Greatest x 5/5 Cat Cow x 5 2X Arm Bar Turn Overs x 5/5 Kang Squat x 5 2X
B
YTW's
3 x 30
Circuit
C
standing position to jump x 5 rest 30 sec 2X MB Rotation Slams x 10 KB POP Clean x 5 - load the weight here rest 1 minute 3X
Every 2 Minutes x 6
D
6 x E2M 1 Power Clean + 3 Hang Power Cleans 6 x Lateral Bounds * If you don't feel comfortable using a barbell yet you can Use DB's and increase rep Count to 3 DB Power Cleans from the Ground + 3 DB Hang Power Cleans
20 MIN AMRAP
E
15 CAL ROW 12 DB PUSH PRESS 9 BURPEE OVER DB * 25/25 SIDE PLANK AFTER EACH SET
F
G
Pigeon Stretch
1 x 2:00
Taylor Loyd
My love for program design comes from being a competitive athlete for 10 years and now being retired, but still wanting to train hard AND feel good. I am an elite strength & conditioning coach with over 10 years of experience helping a wide range of individuals reach their physical potential. My approach combines evidence-based programming with a deep focus on longevity, mobility & performance.
Coach Meatball
Meatball has been coaching for 8 years. He is very experienced in recovery ( sleeping ) and nutrition (snacking).
Coach Brisket
Brisket has been coaching for 3 years, still new to the space but hes really thriving in the hype department. He's also good at sprint work ( zooms ).
It's time to stop wasting time and start translating your training into RESULTS! I've dedicated my life to being able to provide you with the highest quality programming. My team and I are waiting to make your life better...one valuable piece of education;
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