Untitled design (2).png

thumbnail_beawes.jpg

Be Awesome Be Strong

Be awesome, be strong double iphone mockup.png

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

strength

conditioning

hypertrophy

thera2.png

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

Ramp-up and Move

Strength Focus

Endurance

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

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

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

core strength

stability

endurance

big gains

meet prep

Super Strength Team Cycle 2

Building Block A

Super Strength: Block B 

technique

form

Super Strength Team Cycle 

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

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

shutterstock_1548237869.jpg

Strong Awesome Moms: First Trimester

Strong Awesome Moms: First Trimester Week 5-12

Postpartum Training for weeks 8-18 
Four sessions per week

shutterstock_1850406010.jpg

Postpartum Phase 2 (Weeks 8-18)

Block A

Block 2

plates.jpg

Strength Build: hypertrophy, strength, and conditioning