Welcome to
The Stronger (Basic Training) Program!
Program dates: January 1 – Mar 28
Download your Stronger I materials by clicking on each guide below.
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Watching and implementing this series will help you get stronger while achieving your workout goals!
STRONGER Weeks 1-4
STRONGER Weeks 5-8
STRONGER Weeks 9-12
Blood Flow Restriction Training
Yoga
Core
Start:
Do video 1 twice week 1, video 2 twice week, and so on so that by week 8 you’re using video 8.
Allow 72 hours between strength sessions if possible.
Beginning:
Progress:
Progress:
3 sets to fatigue* (by week 3 if not sooner)
Try to complete all three sets as soon as possible (Reduce the weight if you need to).
You should not be extremely sore but you should reach fatigue.
Notes on Fatigue*
*Fatigue means reaching the last repetition in a set feeling as if it’s the last one you can do well.
Continue to adjust weights so that you reach this point of fatigue.
As you get stronger, you’ll need to increase the weights.
You may experience days that you can’t lift as much.
That occasional lapse is normal.
