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Be Awesome Be Strong

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On ramp strength program with a two day split.

beginner

strength

cable machine

dumbbells

barbell

Two day split: Beginner Strength

Building strength block

On ramp strength program with a two day split. 

Three day split: Beginner Strength part 2

A nine week program to develop hypertrophy, build strength and endurance.

conditioning

hypertrophy

Strength in Action: 2 day plan

Ramp-up and Move

Strength Focus

Endurance

A nine week program to develop hypertrophy, build strength and endurance. 

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Strength in Action: (For resistance bands and 2 dumbbells)

beginner program for strength and mobility

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Strength @ Home

Beginning Strength

Build general strength, upper body focus. This program is designed to maximize results in a tightly programed format that blends drop sets of strength exercises that work multiple muscle groups with fast paced intervals of agility and mobility work. 

build muscle

foundational strength

agility

Can be done with or without barbell work

Can be modified for all levels

Progressive Build: A Beginner Strength Program

On-ramp

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Superset Cycles

Superset Cycle 1

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Strength Build: hypertrophy, strength, and conditioning

This is a 4 day a week training cycle designed to help you increase your compound lifts, build strength, and increase your stability and endurance. It is organized into 7 week blocks, followed by a deload and reset week. Three days of your training days will be focus on one of the three big powerlifts: squat, bench, deadlift and the fourth day will be focused on core strength, stability, and an Olympic lifting inspired barbell complex. This cycle is a great way to finish or start the year off STRONG!

compound lifts

increase strength

technique

form

core strength

stability

endurance

Super Strength Team Cycle 

Building Block A

Super Strength: Block B 

big gains

meet prep

Super Strength Team Cycle 2

all levels

barbell work

Strength in Action: hypertrophy, strength, and conditioning

A 3 day program designed to be an efficient strength builder. Starts with low rep days focused on the big three compound lifts for block A and then switches to more sets and more volume for block B. Each training day starts with a prime core strengthener to get you moving. My suggestions is to add two additional training days (or training sessions) that are long walks, running, biking riding, playing a sport - basic two days of activities where you are moving and getting your heart rate up for at least 30 minutes. 

short training sessions

3 days

Big Three Strength Builder

Volume 3 big lifts - focus on form

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Strength Cycle

Build strength, dial in technique, work towards new PRs, prep for a competition. Requires access to barbell equipment. 

Strength Team

Powerlifting

Meet Prep

Good for Beginner Strength Gains

Shorter training days

Basic Strength Cycle for Intermediate Lifters

Strength Team Push (a 75-95% 1RM 9 week heavy cycle with limited accessories)

Foundation

Strength Block

Strength Push

An 8 week block designed for hypertrophy, form,  and conditioning

Hypertrophy and Conditioning Program

Hypertrophy and foundation 

First Trimester: Weeks 5-12
Designed to be 3 sessions per week. There are two workouts A and B. You should do these with at least 1 rest day in between and try to include 2 walks or jogs that are at least 20 minutes long in your week on non-training days.  This program can be scaled based on your starting point with exercise. Please refer to the notes about how to vary the level of each exercise. 

pregnancy

1st trimester

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Strong Awesome Moms: First Trimester

Strong Awesome Moms: First Trimester Week 5-12

Postpartum Training for weeks 8-18 
Four sessions per week

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Postpartum Phase 2 (Weeks 8-18)

Block A

Block 2

Postpartum Training for those past the 4 months postpartum who have been walking and doing some early postpartum training and recovery work.

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Postpartum Phase 3 (4-6 months)

Block A: 8 weeks

Block B: 8 Weeks

Essential strength work for maintaining muscle and bone density, designed to supplement athletes who are regularly attending classes or doing other activitiies.

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Supplementary Strength Work

Supplementary Work