STRENGTH SENSE BASE 8 WEEK PROGRAM

STRENGTH SENSE

Introduction

This is a 8-week strength and conditioning program with a focus on:

- 5x days per week of periodised strength and conditioning, including a six week building phase, week 7 deload and week 8 testing week.

- Expect a strong emphasis on back / front squats, core, deadlifts, cleans, pull/chin ups, push ups and unilateral leg work. Day 4 will be a metcon focused on building aerobic capacity.

- Intermediate level with scaled options.

- Accessible (no highly technical exercises or gymnastic work) designed with only functional fitness equipment needed (barbells, dumbbells, kettlebells, medballs, rower, assault bike, airrunner).

- 2x running sessions per week with the goal to improve 5K and 10K times by increasing aerobic capacity and speed (1 interval-focused, 1 long-distance). This is optional as there is PLENTY of conditioning programmed in the 8 week cycle.

- Core/trunk accessories with the aim to strengthen and support stability, posture and injury prevention.

- For more emphasis on weightlifting (snatch and clean and jerk) follow the olympic lifting program on the LinkTree.