Strength & Weight Loss

Strength & Weight Loss


Body Weight Strength Plans

Body Weight Only

This Plan is for the Beginner or for the Athlete on the road looking for a way to get the strength work in without any equipment needed. 

The exercises in the plan can serve as a guide for any athlete/fitness enthusiast and help to combat the typical imbalances associated with everyday life. 
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TRX/Suspension Trainer and Special Equipment Based Strength Plans

TRX Body Weight Only Phase 1 & 2

This 12 week training Phase 1 and 2 plan is designed to be completed with TRX or Suspension Trainers. The program is designed for individuals that are just beginning to incorporate strength into their daily routine, looking to learn the TRX/Suspension Training. 

This plan can be incorporated with any endurance training program or stand alone plan and is good for either in season or out of season. Goals of this program: Strength Development, Mobility, and Core Stability.
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TRX Body Weight Only Phase 1

This 6 week training plan is designed to be completed with TRX or Suspension Trainers. The program is designed for individuals that are just beginning to incorporate strength into their daily routine, and looking to learn the TRX/Suspension Training. 

This plan can be incorporated with any endurance training program or stand alone plan and is good for either in season or out of season. Goals of this program: Strength Development, Mobility, and Core Stability.
Preview The Plan Here

TRX Body Weight Only Phase 2

This training plan is designed to be completed with TRX or Suspension Trainers after Phase 1 or if you are experienced with TRX. The program is designed for individuals that are looking to learn the TRX/Suspension Training system.

This plan can be incorporated with any endurance training program or stand alone plan and is good for either in season or out of season. Goals of this program: Strength Development, Mobility, and Core Stability.
Preview The Plan Here

2-Day/Week Foundational Strength Plans

2-Day/Week Foundational Phase 1-3

This 2 day/week 12 week plan is designed for: 

The Athlete that is looking to incorporate strength training into their endurance training routine. This plan starts at a basic Beginner Level and graduates to a more intermediate level throughout the 3 Phase 12 week plan. 

This plan is developed to help the athlete gain consistency, muscular control, develop strength and power adaptations.
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2-Day/Week Foundational Phase 1

This 2 day/week 4 week plan is designed for: 

The Athlete that is looking to incorporate strength training into their endurance training routine. This plan starts at a basic Beginner Level and graduates to a more intermediate level throughout the 4 weeks. 

This plan is developed to help the athlete gain consistency, muscular control, and start to develop strength adaptations.
Preview The Plan Here

2-Day/Week Foundational Phase 2

This 2 day/week 4 week plan is designed for: 

The Athlete that has completed Phase 1, and/or is a bit more intermediate in there strength routine. This 2 day plan is looking to advance on a core foundation established through good strength training practices and principles. 

This plan is developed to help the athlete increase muscular control, and to further develop strength adaptations.
Preview The Plan Here

2-Day/Week Foundational Phase 3

This 2 day/week 4 week plan is designed for: 

The Athlete that has completed Phase 2, and/or is a bit more intermediate in there strength routine. This 2 day plan is looking to advance on a core foundation established through good strength training practices and principles. 

This plan is developed to help the athlete increase muscular control, further develop strength adaptations, begin to develop muscular power.
Preview The Plan Here

Power Development and Weight Loss

Percentage Based Strength/Power Development Program

Let the science guide you. This training plan is designed to Develop Muscular Strength and Power as well as combat common injuries plaguing the common endurance athlete. 

This training plan runs for a total of 5 weeks. Week 1 is a Strength Testing week designed to help determine your strength in the core exercises of the program. The following 4 weeks rotate from 2 days/week and 3 days per week.

In order to fully capitalize on strength gains the overall stress is strategically increased and the intensity is massaged just the perfect amount to put a fine edge on your fitness and bring you into form. 
Preview The Plan Here

Pure Power Development & Weightloss: OFF-Season/Out-Season Work

This plan is perfect for the OFF-Season/OUT-Season athlete (perfect for the fall/winter months) looking to BUILD POWER and LOSE WEIGHT. 

This is a 4 day/week strenuous strength plan that incorporates the philosophies of the traditional Wendler’s philosophy on power development and the needs of the traditional endurance athlete. If you are looking to gain speed in the water, on the bike, or during the run this plan is designed specifically for you. 
 
This plan requires the athlete to have some intermediate to advanced knowledge of strength training.  
Preview The Plan Here
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