Strength & Conditioning
Strength is what makes your mobility usable under load. This section covers structured programs and individual exercises across training modalities — from barbell fundamentals to bodyweight progressions to endurance work.
Tip
Where to start: If you’re building a general foundation, start with Bodyweight Programs or Full-Body & Functional. If you have equipment access and training experience, jump to Upper Body or Lower Body for compound lifts.
Three Things to Know
Getting stronger requires systematically increasing demands over time — more weight, more reps, more sets, or less rest. The programs here have progression built in. Follow them as written before modifying. See Progressive Overload for Mobility for the full concept.
Strength isn’t built during the workout — it’s built during recovery. If you’re training hard without sleeping, eating, or recovering well, you’re just accumulating fatigue. Pair these programs with the Recovery & Restoration section.
Strong muscles, tendons, and ligaments are the best injury prevention there is. If a joint is chronically stiff or painful, the answer often isn’t more stretching — it’s strengthening the structures around it.
In This Section
| Category | What’s Inside |
|---|---|
| 31 — Upper Body Strength | Bench press, pull-ups, and pressing movements |
| 32 — Lower Body Strength | Squats, deadlifts, and leg development |
| 33 — Full-Body & Functional | Integrated compound training |
| 34 — Kettlebell & Sandbag | Implement-based training programs |
| 35 — Bodyweight Programs | Push-up and pull-up progressions, calisthenics |
| 36 — Endurance & Cardio | Running, rucking, stairmill, and cardio training |
| 37 — Cycling | On-bike training and cycling-specific conditioning |