Capable Conditioning

A plug-and-play conditioning system that works with any training program, at home, at the gym, or outside.

Most guys either skip conditioning entirely, or they throw random hard workouts at it and wreck their lifting. This fixes both.

You keep the strength program you're already running. Capable Conditioning shows you exactly how to fill in the conditioning around it, using whatever equipment you have that day. You don't need fixed days or a new program. Just a simple system you can run on a good week and a bad one.

How it works

1. Know the four buckets. Every session fits into one of four: Aerobic, Alactic Power, Threshold, or Elastic.
2. Look at what you lifted. The pairing table tells you which bucket fits today.
3. Grab a session from the menu and get to work.

Over the week, you check off the buckets. If your schedule moves around, the system moves with it.

What's inside (16 pages)

• The four buckets. What each one builds, how hard it should feel, and the most common mistakes.
• The 10 rules that keep conditioning from hurting your strength.
• The pairing table. What to do after any type of session (upper/lower, full body, push/pull/legs, conjugate, and more), plus a downgrade ladder for days you're beat up.
• The weekly checklist. How much to do based on your training level and how often you lift.
• Session templates for 10-, 20-, and 45+ minute days, using the Traffic Light System.
• Full session menus for every bucket, with options for no equipment, a sled, a rope, kettlebells, a ruck, and machines.
• Elastic and plyometric progressions from the feet up. Four-level ladders for upper and lower body, plus feet and ankle resilience work and reaction drills.
• Contact budgets and plug-and-play primers. Know exactly how much jumping to do and how to fit it in.
• 4-week progression waves and benchmarks to track real improvement.
• Readiness checks so you know when to push and when to pull back.
• Sample weeks for lifting 3x a week, 4x a week, and busy weeks.
• A printable training log.

Who it's for

Guys who lift and want to be more than just strong. You want an engine, explosiveness, and tissue that holds up for the long haul, without giving up your strength work or living in the gym.

What you need

Whatever you've got. Every bucket has options for your backyard, your garage, a full gym, or just your bodyweight and a hill.

The goal isn't to be tired. The goal is to be capable.

Instant digital download (PDF).