Beginner training plan
Your first lessonYour first session will look like:
Intake: Goals, history, injuries, experience. I want to know your fitness goals so we can get you there!
Movement screen + warm-up. These are just bodyweight movements so I can see how well you move.
Workout: 4-6 compound movements. We can focus on any area you want.
Methodology: 2 Sets 1st set form-focused (light), Set 2 controlled challenge.
Cool-down, cues, review , nutrition tips, program design and what to expect next!
Lesson 4-10Once you have built your base of the requisite strength and muscular endurance required to safely train to failure, We will begin to do so. This typically occurs after 1 month of consistently working out. Everything you've worked for up and to this point was preparing you for something very powerful... training to momentary muscular failure it is here within that the stimulus to build muscle and melt fat is triggered. It can be accomplished with just 1 warm up set and 1 all out set till you cant safely complete another repetition this is where all the gains are made! Because this method is high intensity you will see great results in fewer workouts per week typically only 3 workouts a week are needed.
Lesson 2-3Session 2 will be very similar to the first session. With focus on making excercise a habit. Consistency and Smart work is what drives change. Many of my clients see significant results in just 3 workouts a week!
Session 2:
Check-in on recovery along with recovery advice.
I recommend choosing a different split or body part to focus on in session 2 so that you can gain knowledge of various movements and techniques that you can take with you forever!
Methodology 2 sets: Set 1 technique and form, Set 2 slightly harder.
Mobility + daily practice homework.
Goal: Groove patterns consistently
