Build & Condition

12-week training program synergizing the best of strength training, metabolic conditioning, olympic lifting, and running to build and condition your body for performance and resilience

Written by John Rusin, DPT & Ryan DeBell, MS, DC

The Overview

12-Weeks of Training

45-60 Minute Sessions

Improve Body Composition

Build Strength

Improve Conditioning

Stay Injury Free

$149

Includes :

  • 12-Week Training PDF
  • Custom Video Demos
  • Full Lifetime Access
  • Membership to Private Facebook Group

$149

Includes :

  • 12-Week Training PDF
  • Custom Video Demos
  • Full Lifetime Access
  • Membership to Private Facebook Group

What You Get

12-Weeks of Training

45-60 Minute Sessions

Improve Body Composition

Build Strength

Improve Conditioning

Stay Injury Free

What the Program Will Do for You

  • Build Strength
  • Improve Body Composition
  • Run Faster
  • Build resilience against injury
  • Keep Your Joints Healthy
  • Maximize Training Longevity

Methods Used

  • Traditional Strength Training
  • Hypertrophy
  • Olympic Lifting
  • Metabolic Conditioning
  • Running
  • Dynamic Warm Ups
  • Recovery and Mobility

What You Get

12 Weeks of Training

87 Video Demonstrations

Built In Training Notes

Lifetime Access

Warm Up and Recovery Flows

Access to Private Facebook Group

You Are Eligible to Use this Program If:

  • You have 1+ years weight training experience
  • You are not currently injured
  • You are looking for a mixture of hypertrophy training and conditioning
  • You have 45-60 minutes to train
  • You have some experience with kettlebells, barbells, and weightlifting
  • You have experience performing barbell cleans and snatches

What Are the Workouts Like?

Each week there are 6 training days and 1 recovery day. The days are built as follows:

Day 1: Clean - Complex

This day consists of a barbell clean variation and a shoulder to overhead variation. Additionally there is a barbell or dumbbell complex.

Day 2: Strength - Upper Body Emphasis

This day consists of upper body strength and hypertrophy work

Day 3: Strength/Hypertrophy Hybrid - Lower Body Emphasis

This day consists of lower body emphasis strength and hypertrophy work followed by conditioning.

Day 4: Snatch - Run

This day consists of a barbell or dumbbell snatch, pressing strength, and running intervals.

Day 5: Strength - Lower Body Emphasis

This day consists of lower body strength and hypertrophy work.

Day 6: Strength/Hypertrophy Hybrid - Upper Body Emphasis

This day consists of upper body emphasis strength and hypertrophy work followed by conditioning.

Day 7: Recovery

This day is built to help you recover so you can continue training hard. It includes movement flows, stretching, self myofascial release, and autonomic nervous system work.

Equipment Needed

  • Barbell
  • Various dumbbells
  • Various kettlebells
  • Jumprope
  • Squat rack
  • Weight plates
  • Pull up bar
  • Gymnastic rings or alternative (barbell can be used if needed for inverted/ring rows)
  • Exercise Bands (such as #1-3 from here)
  • Weight bench (for bench press)
  • Medicine Ball/Wall Ball
  • Mini bands (light to medium strength)

We Do Not Recommend this Program If:

  • You have less than 1+ year of weight training experience
  • You are working through an injury
  • You don't have 45-60 minutes a day to train
  • You don't have access to the above listed equipment
  • You have no experience using barbells or kettlebells
  • You have no olympic lifting experience

FAQ

Is this program right for me?

If you meet the listed requirements above, we believe this program will be a good fit for you. It is a dedicated 12-week program and will take care of all your training needs for the duration of the program.

If you have no weight training experience or are dealing with an injury, we do not recommend this program.

What are the specific exercises in this program?

There are many exercises included, but here is a list of a few:

Bench press, pull ups, box squats, back squats, front squats, deadlifts, romanian deadlifts, dumbbell snatches, dumbbell cleans, barbell snatches, barbell cleans, push press, split squats, glute bridges, ring rows, inverted row, tricep extensions, bicep curls, running intervals, jump rope, and more.

How do I receive the training?

After purchase, you will receive an email with a link to the PDF Training Program. In this document will be the 12 weeks of training, warm ups, recovery day programming, links to video demonstrations of all exercises, and instructions on how to read the programming correctly.

How long do I have access for?

Once you receive the PDF Training Program after purchase, it is yours to keep with no expiration.

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