Strength & Conditioning 2.0
Here’s what you get:
3 sessions each week (scroll down for more info)
Progressive lifting for muscle & bone mass, feel more robust
Progressive aerobic training for endurance, recovery, and muscular efficiency
Guided classes, PDF program, Q&A with Kathryn
An educational webinar on conditioning, heart rate and exercise zones
Step-by-step programming
Why do both strength & conditioning?
Strength & Conditioning go hand in hand, here’s why…
You already know how important it is to build up your strength gradually over time and conditioning is no different. Often, when people do conditioning, they go hard and fast which can lead to stress hormone spikes, anxiety around exercise, over fatigue and pain flares. As usual, our approach will be progressive and consistent to help you get the most out of your training, while being able to enjoy the climb.
Many of us have complicated feelings about cardio. Whether it was the mile run in highschool, the beep test, being bigger or more muscular that the other kids in track, or being picked last in sports, a lot of us grew up with a strong dislike of running and cardio in general. We totally get it! We have designed this program to meet you where you are, encourage accessible and sustainable progressions, and heal relationships to exercise.
Strength without conditioning means you have powerful muscles, but they crap out when you try to hike up hill or run after your dog. Cardio without strength means you can jog slowly for a long time, but not lift a heavy box safety. As you can imagine, when we combine the two, we get a much more well-rounded approach to physical training.
This program includes 3 weekly workout sessions…
Day 1: Strength Training – In this session Kathryn will teach you progressive loaded exercises like deadlifts, squats, pulling and pushing. This class will end with 10 minutes of plyometrics to help build power and robustness through the joints of the lower body.
Day 2: Aerobic Progression – These sessions will be delivered as an audio recording you can listen to while you run, bike, spin, row, elliptical etc… Kathryn will guide you through progressive intervals to build up your cardio intensity.
Day 3: Low Intensity Aerobic – This weekly session will help you build up your aerobic base through lower intensity Zone 2 training. This session will be longer in duration, but at an easy pace. Kathryn will coach you on how to find this pace and how to use heart rate data (if you use a watch) to establish your easy pace. These workouts will be programmed, turn on your favourite playlist and hit the trails, get on the bike, elliptical, rower or walk briskly.
Track progress with our PDF program for consistency
Find your starting point and make steady gains
Practice with us online from wherever you are in the world
“I really love Mindful Strength and Kathryn’s awesome teachings. I have strengthened my body SO much and I love all the brilliant movements and sequences Kathryn creates for each part of the body. It is truly a remarkable, life-changing program.“
“Thank you for the amazing classes, as always! I had a baby in April, and my body and capacities changed SO dramatically. It has been so great to take your classes as I started moving again — the emphasis on what you feel instead of what you do really helped me reconnect to a body that felt foreign to me.“
Dates and Details:
October 2nd to December 4th 2024
10-week guided strength program, 3 sessions each week
Live class is Wednesday 12:00-1:00pm ET
All live classes are recorded and available within 24 hours. Live classes also include Q&A, we are here to help you!
Recorded classes will be added weekly. Additionally you will get specific instructions on how to progress the outdoor (or machine based) cardio sessions.
Detailed written program with photos of exercises and fillable template.
Class recordings will be available for 6 months, the written program is yours to keep.
What if I haven’t done S&C 1.0?
This is the second version of our Strength & Conditioning programs. If you did not complete the first version, we will get you up to speed, no worries there. Folks who did the first version will notice some differences in the approach and deepen their understanding of Strength & Conditioning.
Accessibility is our priority
If conditioning is new to you this is a fantastic place to begin! We take our progressive approach very seriously and strive to create movement options for beginners and advanced practitioners. If you need help, attend the live classes and ask Kathryn for additional options. Participants must be cleared to exercise by their healthcare provider.
Educational components
This program includes an educational webinar on the basics of conditioning, energy systems and exercise zones. Kathryn will teach you how to use heart rate information and RPE to gauge intensity and progress over time. We strive to not only coach great classes/workouts but to help you learn why we are doing the things we do.
Equipment Needed:
Weights, bring everything you have from barbells to dumbbells and kettlebells or do this class at the gym. Having different weights to choose from is important for this program.
A chair or footstool
Other props like a yoga block, resistance band or blanket will come in handy.
Somewhere to complete the cardio component, we recommend brisk walking or jogging outside, or on a stationary cardio machine (elliptical/bike etc...)
Sign up for Early Bird!
Regular price: $225 CAD
About Kathryn
Kathryn (she/her) has been teaching yoga and movement since the age of 17. Growing up in her mother’s (Diane Bruni) yoga studio she has been learning about mindful movement her entire life. In 2012 Kathryn started exploring other modalities including powerlifting, gymanstics, and various forms of strength based exercise. She has completed a professional pain science mentorship with physiotherapist Neil Pearson, has interviewed some of the worlds top researchers and teachers for her podcast, and has taught workshops in over 10 countries. Kathryn has competed in powerlifting, is currently working on running and has an incredible passion for learning about exercise from many perspectives. She leads online programs, works with dozens of 1-1 clients, runs a small countryside gym and teaches people of all ages how to build up their strength to feel condifent and capable in life.