Super Strong 2.0 - 8 Week Training Program

Super Strong 2.0

Welcome to the Super Strong 2.0 Training Program written by Kris Skramrud Personal Training.

Are you ready to redefine your limits and unlock true strength potential? Introducing Super Strong 2.0, an intensive and dynamic 8-week strength training program meticulously designed by Kris Skramrud Personal Training to elevate your fitness game to new levels.

Super Strong 2.0 is crafted to deliver optimal results by focusing on two distinct 4-week phases, each tailored to progressively build your strength and endurance. The program is structured to maximize your gym experience with a balanced approach, featuring comprehensive upper and lower body warm-ups, followed by the upper and lower body workouts.

Here’s how Super Strong 2.0 works

The Warm Ups

Prepare to experience next-level warm-ups that are integral to your training success. Designed to enhance flexibility, activate your muscles, and prevent injuries, these warm-ups are more than just a routine—they’re a critical component of your workout. Each warm-up comes with detailed pictures to guide you through the process, ensuring that you’re performing every movement properly.

The Workouts

Dive into a series of workouts that will challenge and help transform your body. Each exercise is accompanied by clear, instructional pictures, allowing you to perform each movement correctly and efficiently. The program ensures a comprehensive approach to strength training, balancing intensity with recovery to achieve optimal results.

What’s Included

• Detailed Warm-Ups: Next-level warm-up routines with step-by-step pictures.
• Structured Workouts: Upper and lower body workouts for each phase, complete with visual guides.
• Progressive Phases: Two 4-week phases designed to build and enhance strength systematically.

Active / Recovery – Active recovery days are added into the program. They are used to help you recover more effectively between training sessions. Active recovery training sessions are not meant to be strenuous. They include activities such as; walking, jogging, hiking, stretching, foam rolling, yoga, swimming, biking, rowing, and skiing. The active recovery sessions can vary in length (10+ minutes) and can be done any day of the week, whether you train or not. Don’t forget to stay active and choose activities you enjoy!

Rep Ranges – Rep ranges are given for most exercises. Choose a weight that allows you to stay in the given rep range. If you can do more than the given number of reps on any set, stop at the top number and increase your weight for the next set. If you cannot complete the minimum number of reps, you should reduce the weight for the next set.

Bands – Many of the exercises in this program use bands. I generally use bands that are a continual loop. They are also called 41” pull up bands. You can find them on amazon or the ones I use are from www.roguecanada.ca they are called Monster Bands.

If you are unable to train four times a week, you can still do the workouts in the same order. It will just take you a little longer to go through the entire program.

Here is an example of a typical training week

Monday          Workout A     

Tuesday          Workout B

Wednesday    Active recovery

Thursday        Workout C

Friday             Workout D

Saturday         Active recovery

Sunday           Active recovery

In the program you will complete each training phase four times before moving on to the next phase.

Commit to the journey, follow the program meticulously, and prepare to see strength gains like never before.

Your path to becoming Super Strong starts now!