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This S&C Program is suited for the beginner who has the goal in mind of achieving strength gains that will enhance other areas of life. This program is straight forward to follow and is suitable for either gym or home gym environments. The workouts themselves range between 30-40 minutes each.
Welcome to your 4 day Strength and Conditioning Program. This is a linear phased training program which means that the intensity increases while volume decreases over time. The program is broken into 3 distinct phases as below: Base Phase 1: Sets will range between 2-4 and rep ranges between 8-15 @ 65-70% 1RM Strength Phase 2: Sets will range between 3-5 and rep range between 1-5 @ 70-75% 1RM Peak Phase 3: Sets will range between 1-3 and rep ranges between 1-3 @ 75-85% 1RM Each Phase will run for an optimal 8 weeks each. Find your 1 rep max with all of your compound exercises so that you follow the training percentage. Training days can be moved to suit your own schedule. Most sessions will run for an approximate of 1 hour. If you follow this program to a tee and paired with a calorie surplus and high protein in-take, this program will guarantee you strength gains as well as overall muscle hypertrophy AKA Growth!
Welcome to the Advance Strength & Conditioning 4 Day Training Program. This program is based on a progressive undulating protocol that is scientifically proven, (Pub Med Paper here: https://pubmed.ncbi.nlm.nih.gov/19910831/). Each session is approximately 1 hour long inclusive of warm up and cool down period. Your Objective: Think like an Athlete, Eat like an Athlete and Train like an Athlete to gain maximum strength. This program revolves around 7 King Compound Exercises (movements) Squats, Deadlifts, Overhead Press, Rows, Bench Press, Power Cleans and Chin ups and your goal is simply to maximise your strength within these compound movements. This program is best described as a "Mesocycle" and is divided into 3 phases with each block consisting of 5 weeks of planned strategical training schedules, spanning for a total of 15 weeks. Each workout will contain at least 3 compound exercises with a variety of accessory and core exercises with each session. Each workout is strategically planned out for rep range undulation as well as weight undulation so prepare for a challenging and unique type of S&C program. This proven program has been used by colleges over in the US as well as NFL and NBA teams as stated throughout published medical journals and also media sources. Pro Tip: You will need to know your 1 rep max (1RM) in order to best perform in conjunction with this program as your working percentage of weight will range from 65%-85%
No gym? No problem! I've got you... This methodically planned home workout program is designed so that you're building strength, burn through the calories all whilst increasing your mobility and improving on your cardiovascular fitness with this bodyweight-only program. This program lasts for 8 weeks with each session running between 30-40 minute, inclusive of rest breaks. The program is split into two blocks being Month 1 and Month 2 which will see each month containing a mix up of exercises to keep it fresh and exciting. Weeks 1-4 Workouts will be Mon, Wed & Fri (you can move the days to suit) with an optional fourth day allocated solely for stretching session. Week 5-8 Workouts will also be allocated to Mon, Wed & Fri (you can move the days to suit) however exercises within these weeks will slightly differ from the first four weeks. Also included is a fourth day allocated solely as a stretching session. So, do it alone, grab a partner, crank up the tunes, get in and get it done!!
A well balanced, structured and methodically planned Push/Pull Program that contain 4 workouts per week, lasting for 12 weeks total. - Day 1 - legs - Day 2 - push - Day 3 - pull - Day 4 - biceps, triceps, abdominals, & stabilizers) split over the week on Monday, Tuesday, Thursday, and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8. - Workout are approximately 45 minutes - 1 hour 15 minutes pending warm up and cool down. Go hard or go home!
This Dumbbell S&C Program is designed to ensure every body part is covered whilst maximising only dumbbells as your main piece of gym equipment. This program is designed so you have three one hour work outs each week to keep you fit and strong so that you are able to be at your best each day physically. The program is split between a week A and a week B format so that there is variety throughout the course and also so that we workout as many muscle areas as possible, whilst including a variety of exercises that cover you for a total of 32 weeks worth of training.
This is a 8 week booty building workout for those of you who want a firm, perky, lifted booty that make you feel amazing in whatever you choose to wear! This program lasts for 8 weeks and includes: - 3 workouts (Day 1 - glutes & hamstrings; Day 2 - glutes & quads; Day 3 - glutes, calves, and everything legs) split over the week on Monday, Wednesday, and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8. - Workouts range from between 30-45 minutes each and total 3 sessions per week. By the end of 8 weeks you will have the perfect peach. Lets go!
Welcome to your Hybrid Strength & Conditioning Training Program: 3 Days Per Week. This mesocycle program is a hybrid of traditional Strength Training and Hypertrophy Training. A 2020 published sports medicine journal has shown that this hybrid program induced greater muscle growth when compared to performing just one style of training and hey, why not enjoy the best of both worlds! (Medical Journal below link). This program is divided into 3 different phases of workouts broken down as Phase 1, Phase 2 and Phase 3, detailed below. The entire program spans over a total of 24 week’s worth of training schedules. Each workout will contain at least 3 compound exercises per workout as well as complementing isolation exercises to maximise your strength gains and overall muscle development. • Phase 1: Develop Strength & create solid motor patterns (Strength). 8 weeks total. 4 sets for compound exercises and rep ranges between 3-6, targeting 85% of your 1 rep max or higher and 3 minute rest between sets. • Phase 2: Growth Phase, (Hypertrophy). 8 weeks 3-4 sets for compound exercises with rep ranges 10-12 rep range. Rest periods will be set at 2 minutes. • Phase 3: Reverse Pyramid Strength Phase, (Hybrid). 8 weeks. 3-4 sets. Rep and weight ranges will drop with each set as follows: 12-15 @ 85%, 10-12 @75% and third set 6-8 @ 50%. Rest periods will be set at 3 minutes. Workouts duration averages between 1-1.5 hours inclusive of warmups and cool downs. Tempo is best set at 202 as you want to keep tension and control throughout the movement. Overall, this program revolves around 7 king compound exercises (movements) Squats, Deadlifts, Overhead Press, Rows, Bench Press, Power Cleans and Chin ups and your goal is simply to maximise your strength within these compound movements. Now, Think like an Athlete, Eat like an Athlete and Train like an Athlete – this is your new motto. Pub Med Reference: https://pubmed.ncbi.nlm.nih.gov/33241958/ LETS GET IT MOTHER FUCKER!
Crank up the intensity with this program featuring bodyweight and kettlebell workouts. An ideal pick for for those of you who want to obliterate calories whilst building your strength in an exciting format. This program lasts for 8 weeks and includes: - 3 workouts (bodyweight Tabata intervals; kettlebell HIIT workout; suspension HIIT workout) split over the week on Monday, Wednesday, and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8. Not for the faint hearted - are you ready!!
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