📦 Week 5: Strength Training & Mobility for Longevity
🏷️ “Strength isn’t just physical—it’s your ability to handle life under load.”
📍 Start by watching the video below, then scroll down to complete the challenge.
🎥 Video Placeholder:
Title: Strength & Mobility for Life
Embed your recorded lesson here when ready.
🎙️ Podcast Summary (Optional Embed):
Topic: Why Mobility Is Essential for Resilience
In this episode, we explore how physical strength and mobility directly impact mental performance, energy regulation, and stress resilience. This is about more than muscle—it’s about staying functional, focused, and ready under pressure.
🧠 Train to Endure, Not Impress
Weak men chase aesthetics. Resilient men train for function, endurance, and longevity.Your body is your vehicle. If it’s slow, stiff, or weak—your performance in every area suffers.
You don’t need a six-pack. You need a body that supports your mission.
This week, we build strength—not just through reps, but through commitment to movement, recovery, and durability. This is about playing the long game.
🏋️♂️ Resilient Man 12-Week Strength Program
PROGRAM OVERVIEW
- Workouts per week: 3 (e.g., Monday, Wednesday, Friday)
- Recovery/Cardio Days: 2 (e.g., Tuesday, Thursday – mobility, walking, cycling, rowing, or interval cardio)
- Complete Rest Days: 2 (e.g., Saturday, Sunday – prioritize sleep, nutrition, and stress management)
- Progressive Approach: Increase difficulty every 4 weeks (volume, tempo, or load)
- Equipment Needs: Dumbbells or kettlebells (adjustable resistance), pull-up bar (or resistance bands), bodyweight
- You will receive access to a Google Sheet for your RMC Fitness Tracker
🔄 Progression Strategy
- Weeks 1–4: Master form, control tempo (2:1:1), keep moderate reps
- Weeks 5–8: Increase reps or time under tension (e.g., 3:1:1 tempo)
- Weeks 9–12: Add time holds, slow eccentrics, or loaded variations
🚶♂️Active Recovery / Interval Cardio Days
- Mobility + Walking/Yoga – 20–40 mins OR
- Intervals (e.g.):
- 30 sec fast / 90 sec slow x 6–8 rounds
- Tabata-style bodyweight circuits (Squat, Push-Up, Lunge, Jump Rope)
🗓 Daily Check-In Focus:
✅ Complete today’s Strength LogTrack training sessions, mobility progress, and physical energy levels.
Ask:
- Did I complete today’s strength or mobility session?
- How did my body feel before and after?
- What physical challenge showed up—and how did I respond?
📢 Community Engagement Prompt:
Post a win from your training in the group—PR, a completed session, or a mindset shift mid-workout.Use this format:
“Strength Win: ___ → Felt ___ → Learned ___.”
🏁 End-of-Week Challenge:
Title: Set a Strength MilestoneChoose one physical milestone to hit before Week 6—this can be:
- A weight lifted
- A movement improved
- A mobility restriction resolved
Post it in the group + declare your commitment.
🔜 Next Week: Energy & Endurance Optimization
Learn how to generate consistent, clean energy—without caffeine, burnout, or chaos.