Here’s a question for you, “If you could only perform one workout for the rest of your life, what would you do?” I’ve given this a lot of thought, and based on my experience as a strength and conditioning coach this is what I’ve come up with…

I’ll give the outline first, then I’ll go back and justify/explain my reasoning for selecting those specific strength and conditioning exercises for the workout.

weight lifters

Strength & Conditioning Workout Template

1) Yoga Flow or Dynamic Mobility Based Warm-Up

2) Plyometrics or Sprints

3) Olympic Weightlifting Variation

4) Trap Bar Deadlifts

5) Push-Pull ‘Superset’

6) Core Tri-Set

Strength and Conditioning Workout Reasoning

The dynamic mobility based warm up is fantastic. It raises your heart rate, gets blood flowing to your muscles, increases your flexibility and improves coordination all at the same time. Integrating yoga flow movements into this is something that I learnt from Dane Mitchell whilst interning over at Leeds Beckett, and it’s a practice I’ve continued to use effectively with talent pathway swimmers and performance rowers.

2) Plyometrics are the perfect way to develop your ‘fast-twitch’ fibres, and to develop the elastic qualities of your body by utilising your stretch-shorten cycle. They’re incredibly potent, so you really don’t need much of them to get a great response, and they prime your body for some big lifting.

3) A weightlifting variation like a clean, power clean, snatch or power snatch takes us further across the force-velocity curve into the speed-strength training region (typically 1 to 1.3 m/s) They have a great carryover to a whole bunch of performance indicators (sprints, acceleration, jumps) and they’re yet another way to improve coordination.

4) For someone that almost never uses trap bar deadlifts, I appreciate their value. Biomechanically they feel like a compromise between a squat and a deadlift, and anecdotally at least I’ve found them to be safer to load and monitor for most athletes. This gives us an effective and efficient way to build maximal strength.

5) A Push-Pull ‘Superset’ might sound pretty vague, but what I mean is that you can sub in either a horizontal or vertical movement pattern. So you could do bench press + barbell row, or overhead press plus pull-ups. The superset can be a little generous, maybe 20-30 seconds instead of immediately, with the aim of reducing the time as conditioning improves. These types of combos are a good, time-efficient way of adding some upper body strength and size into your workout.

6) Last but not least a core tri-set allows us to build a strong core, which in my opinion is the foundation of almost every sport performance outcome you can think of. Plus it’s great for injury prevention. In the tri-set I would aim to hit three different movement patterns. So I might use a plank, paloff press and isometric back extension to provide anti-extension, anti-rotation and anti-flexion stimuli respectively.

All in all, I reckon the workout would take about 1hr 20 minutes, and cover almost all your bases as far as athletic development.

If I really wanted to, I could throw in some form of aerobic/anaerobic conditioning in at the end, and I’d probably use some MAS based intervals approach, but that’s a pretty big topic, so I’ll leave it for another post.

Try this workout structure for yourself and let me know what you think either down in the comments below, or by dropping me a message (

And as always, if you or your team is looking for strength and conditioning coaching, you can book a call to chat with me by clicking here.

‘Til Next Time