Build a powerful, resilient body that lasts.

Evidence-based programming designed to support long-term performance and consistency.

Begin Your Program
A woman in workout attire smiling while lifting a kettlebell overhead in a gym or studio.
A woman with tattoos practicing yoga or stretching in a downward dog pose, wearing athletic clothing and a wristwatch, on a dark floor against a plain wall.
A woman lying on the floor performing a workout with a kettlebell, wearing athletic clothing and a watch, against a plain white background.

Strong Body Strong Mind (SBSM)

A 12-week strength and conditioning program for adults who want to move well, feel strong, and stay athletic for life.

This program builds muscle, improves mobility, and maintains athleticism through smart, progressive training—without beating up your joints or burning you out.

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Program Structure

Three 4-week phases designed to build strength, mobility, power, and conditioning over time.

  • 6 training days per week

  • 2 strength (lower body focus)

  • 2 strength (upper body + core focus)

  • 1 kettlebell skill day + mobility day

  • Optional conditioning at the end of most workouts

Training is progressive, joint-friendly, and designed to keep you consistent and injury-free.

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Training Method

Each phase focuses on a different adaptation so you get stronger, move better, and stay athletic:

  • Phase 1: Control + Range

    • Build movement quality, stability and mobility

  • Phase 2: Strength + Power

    • Increase muscle, force production and athletic output

  • Phase 3: Integration + Conditioning

    • Combine strength, mobility, and power under fatigue

You’ll lift, move, and jump with intention so your body stays capable across decades—not just seasons.

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Features

  • Mobility warm-ups for each workout and phase

  • Demo videos and coaching cues for every exercise

  • Progressions for different fitness levels

  • Optional plyo progressions for low-impact athletes

  • Conditioning sessions that build capacity

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Delivered Through TrainHeroic App

  • Ability to log weights, reps, and progress inside one app

  • Clear weekly structure

  • Exercise swaps provided when needed

  • Questions and form checks via private message or group chat

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Equipment Needed

Barbells, dumbbells, kettlebells, resistance bands, boxes/steps, cable machine (optional), and space to move. For conditioning, helpful to have access to any or all: rower, SkiErg, bike.

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Who This Is For

Adults who want to:

  • Build muscle

  • Get lean

  • Improve longevity

  • Stay mobile

  • Gain, keep, and improve athleticism

  • Enjoy training and stick with it long-term

Try It Free for 7-Days
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Smartphone screen displaying a workout app with a fitness schedule, including push-ups, squat slams, and bike or ski erg exercises, with navigation icons at the bottom.
Mobile phone screen displaying a workout app with scheduled exercises for December 25th, including strength, power, and bodyweight exercises.
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Ready to see what’s possible?

Start My 7-Day Free Trial