Ultimate Conditioning Program

$69.99

THE GOAL: Finding the right balance to maintain strength and power levels along with improving energy system development

The 5 Rules for balancing STRENGTH and CONDITIONING

- Include just enough (minimum effective dose) strength and power work to prevent loss of muscle mass and CNS function

- You cannot have energy system interference. For example, you will not optimize your training if you perform a hard lift then decide to go for a personal best run. This is not how our bodies work no matter what some methods out there tell you. Over time you may think you are getting better, but you are actually teaching your system to be better at being in a stressed out sympathetic fight or flight state, which does not allow for optimal adaptation.

- The program must prioritize recovery and the person must always be willing to make adjustments when needed. A program must allow the freedom to do such things

- A program needs to be built around volume and intensity not body parts or exercises

- Diet, sleep, and hydration must be prioritized. Especially when energy system development is at the forefront.

This program includes the following:

7 days of assigned training

Specific energy system development protocols

Breathing education and practices

Daily accountability checklist to improve daily habits

Rebooting assignments to keep you grounded

Comes with an Instant downloadable PDF file after purchase

and much much more!

Recommended Equipment:

Barbell, Plates, Dumbbells, Rack, Conditioning Equipment (ex. bike, rower). Keep in mind we do include a movement key just incase you need to modify anything so if equipment is limited, we can work with you.

#CommandYourTraining

Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.

⚠️ IMPORTANT DOWNLOAD DISCLAIMER

Once you purchase this program, you will receive a downloadable file link. Please note:

  • You must download and save the program to your device within 24 hours of purchase.

  • After 24 hours, the download link will expire permanently and cannot be re-accessed.

  • We do not re-issue download links once they have expired.

  • If you fail to save the file and need access again, you will be required to re-purchase the program.

We recommend downloading to a desktop or secure cloud folder immediately after purchase.

Thank you for understanding — and for treating this training system with the same discipline it’s built to develop.

THE GOAL: Finding the right balance to maintain strength and power levels along with improving energy system development

The 5 Rules for balancing STRENGTH and CONDITIONING

- Include just enough (minimum effective dose) strength and power work to prevent loss of muscle mass and CNS function

- You cannot have energy system interference. For example, you will not optimize your training if you perform a hard lift then decide to go for a personal best run. This is not how our bodies work no matter what some methods out there tell you. Over time you may think you are getting better, but you are actually teaching your system to be better at being in a stressed out sympathetic fight or flight state, which does not allow for optimal adaptation.

- The program must prioritize recovery and the person must always be willing to make adjustments when needed. A program must allow the freedom to do such things

- A program needs to be built around volume and intensity not body parts or exercises

- Diet, sleep, and hydration must be prioritized. Especially when energy system development is at the forefront.

This program includes the following:

7 days of assigned training

Specific energy system development protocols

Breathing education and practices

Daily accountability checklist to improve daily habits

Rebooting assignments to keep you grounded

Comes with an Instant downloadable PDF file after purchase

and much much more!

Recommended Equipment:

Barbell, Plates, Dumbbells, Rack, Conditioning Equipment (ex. bike, rower). Keep in mind we do include a movement key just incase you need to modify anything so if equipment is limited, we can work with you.

#CommandYourTraining

Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.

⚠️ IMPORTANT DOWNLOAD DISCLAIMER

Once you purchase this program, you will receive a downloadable file link. Please note:

  • You must download and save the program to your device within 24 hours of purchase.

  • After 24 hours, the download link will expire permanently and cannot be re-accessed.

  • We do not re-issue download links once they have expired.

  • If you fail to save the file and need access again, you will be required to re-purchase the program.

We recommend downloading to a desktop or secure cloud folder immediately after purchase.

Thank you for understanding — and for treating this training system with the same discipline it’s built to develop.