TEAM PERFORMANCE
Longevity & Performance Training by TDL
Functional Fitness, 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 three full body strength days and two aerobic training days with an added optional mobility routine on sundays. We focus on strength, hypertrophy, power, balance, aerobic capacity & core work.
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.
Warm Up
A
Roll Out Quads - 1 MIN PER into... 2x 5/5 Lizard + Half Split 5/5 down dog Toe Touch 5 Cat Cow :30s Sumo squat Stretch ( elevate heels if you need to actually get into this stretch properly you want heels Down! )
Primer
B
2-3 Sets 6/6 Step Downs - use a box low enough you can control all the way down and TAP the ground and stand up * if you are familiar with these you can load weight in the goblet position 6 Rotational Slams - EXPLOSIVE 6/6 Side Plank Toe Taps * front to back = 1
C1
Barbell Reverse Lunges
5 x 12
C2
Broad Jump ( 1 foot take off, 2 foot land )
5 x 8
D1
Supine Bent Over Row
3 x 10
D2
Single Arm Renegade Row + Push Up
3 x 8
E1
Heels Elevated Goblet Squat
3 x 10
E2
Dual DB RDLs
3 x 10
F
Frog Stretch
1 x 3:00
G
Recovery Breathing
1 x 3:00
Warm Up
A
Roll Out Calves - 1 MIN PER Lacrosse Ball Feet - :30S Per into.... 2x Runners Lunge x 10 Weighted Sumo Squat Stretch :30s
Prep
B
Power-Speed Drills
15 Yards Per - 2 Rounds High Knee Butt Kicks A-Skips Straight Leg Bounds into 2 Rounds x 10 Reps of each Lunge with Reach Hamstring Scoops High Kicks into... 2x 5xStanding Position Vert Jumps 5/5x Single Leg Side to Side Hops 5/5x Single Leg Front to Back Hops
Conditioning
C
1K ROW 1 MILE RUN 1K ROW 1 MILE RUN BUY OUT : 50 BURPEES
Accessory
D
3 Sets 12/12 Bent Knee SL Deficit Calf Raises 10/10 Half Kneeling Wood Chomps - TOUGH
E
Butterfly Stretch
1 x 2:00
F
Recovery Breathing
1 x 3:00
Circuit
A
Roll Out Calves 1 MIN Per Banded Lat stretch 1 MIN Per into... 2x 1 MIN PER ankle mobility - HEEL HAS TO STAY DOWN FOR THESE! lean into the working leg 5 / 5 HIP CARS 2x 5/5 Worlds Greatest 5 Cat Cow
Front Rack Warm Up
B
2x :45s Plate Loaded Sumo Squat ( only elevate heels if you have to to be able to keep heels down ) :45s Box Shoulder Stretch 2x 5 FRONT RACK strict PRESS 5 OH quarter squats 6/6 SL Plate Hops
C1
Barbell Complex ( 1 Power Clean+2 Hang Power Cleans )
6 x 1
C2
Drop Box + Box Jump
6 x 5
D1
Speed Bench Press
4 x 5
D2
Supported Single Arm DB Row
24, 20, 16
E1
ALT Lateral Lunge
2 x 20
E2
Shoulder Finisher 2.0 ( Front+Lateral+Bent Arm+Rear Delt)
2 x 32
Circuit
F
6 MIN AMRAP 10 RUSSIAN KBS - HEAVY 6 HAND RELEASE PUSH UPS * SCORE IS COMPLETED ROUNDS X WEIGHT OF KB ( completed rounds only !! )
G
Scorpian Stretch
@ 4:00
Warm Up
A
Roll Out Calves 1 MIN Per Lacrosse Ball Feet :30s Per into... 2x Body Flow Complex 3-5 Reps Leg Swings Front To back 5/5 Leg swings side to side 5/5 Dead Bug HOLD :30s
40-60 MIN AMRAP
B
WEIGHTED VEST OPTIONAL * any machine works 3k Bike 800M Run 60 Yard Farmer Carry 30 ALT Step Ups
C
Barbell Calf Raise
2 x 20
Warm Up
A
Spine Mobility 1 MIN into.... 1-2x 5/5 Adductor Rock Back 5 Cat Cow 5.5 ALT Runners Lunge
Primer
B
2x 5/5 Side Plank Hip Thrust * 2 sec pause at top 5/5 SL RDL 5/5 Lateral Bounds
C1
Sumo Deadlift
5 x 6
C2
Straight Leg Box Jumps
5 x 5
D1
Alternating DB Shoulder Press
3 x 10
D2
Feet Elevated Ring Pull Ups
3 x 10
E1
Copenhagen Hip Drop
3 x 20
E2
Banded Hollow Lat Pull Down
3 x 20
F
Couch Stretch
1 x 4:00
G
Zone 2 40-60 MIN
A
Hike, Jog, Machine Work Repeats put on a podcast or some jams and just lean into it! I promise it'll pay off
Circuit
A
2 MIN PER SIDE Tall Lunge Stretch 1 MIN ALTERNATING SIDE Sumo squat with Spine Rotation 1 MIN DOWN DOG 1 MIN 90/90 SHIN BOX WITH EXTENSION 2 MIN FROG 1 MIN PER SIDE Thread the Needle 3 MIN BOX SHOULDER STRETCH
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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