ADVANCED STRENGTH PROGRAM Create the body that thrives www.yourwebsite.com ADVANCED STRENGTH PROGRAM Create the body that thrives www.yourwebsite.com WELCOME [JESSICA]! I wanted to take the time to welcome you to your new life changing program! I am here to help guide you to success as you embark on a journey that will set the tone for the achievement of your health and fitness goals. Great coaching is hard to find these days, so I have developed an online coaching tool to help people like you navigate the ins and outs of health and fitness. Before we get into the program I ask you to please read through the introduction section, as it includes all of the information about your program and what to expect in the coming months. The package also includes detailed explanations of your training plans, nutritional suggestions, and how they will all be presented to you in an easy to understand format. I am grateful for the opportunity to guide you towards becoming your best you. Let's crush it together! [YOUR NAME] ABOUT ME "Tell your clients about who you are and what you are all about. Ensure your personality shines and your client connects with the very real human you are." Vel fugit interpretaris ea, ea salutandi delicatissimi eum, pro ne illum affert. Alterum propriae omnesque pri ea, nullam phaedrum intellegam cu nec. Te commune torquatos eum. Ea scripta eligendi rationibus his, inani libris dolorem vel id. Doming oblique utroque mei id. Noluisse assueverit pri ex, sonet nominavi constituto vis at, at diam choro scripserit eos. Pri aliquam mediocritatem te. Noluisse intellegat liberavisse et vel. Et eam liber sapientem expetenda, sea ut mundi tamquam elaboraret. Vim in mucius cotidieque, semper timeam est no. INTRODUCTION What is the Advanced Strength Program? This program is designed to aid experienced lifters in significantly improving overall strength. This is done by using specific modifications to acute variables such as sets, reps, and volume. The Advanced Strength Program uses traditional strength training coupled with periodization to encourage growth in muscle size and force production. Weeks 1 and 2 are focused more on Hypertrophy, weeks 3 and 4 are deeply rooted in strength. Hypertrophy training is needed to help improve strength as it specifically promotes muscle growth. This growth leads to increased for producing potential by an increased size and number of muscle fibers available for contraction. This type of training is perfect for your goal of [Fill in goal details: Bench Press my body weight for 5 reps, squat my body weight x 1.5 for 5 reps] INTRODUCTION How it Works In order to give you the direction, accountability and support you need, there are a couple different facets to this program. What is included •Nutritional program to optimize your health and performance •A workout program that is designed specifically to achieve your personal fitness goals INTRODUCTION Strategies for Success Communicate With Your Coach Keep me up to date with everything regarding your training plan. If there are ever exercises you need to be further explained or any questions regarding the training do not hesitate to ask. The more we communicate the easier it will be to remain accountable and adhere to the program. Stay on the Path If you ever find yourself straying from the path then let me know and we will work together to get back on it. Remaining accountable and adhering to the program is an essential key to success. Staying on the path will improve success rate and keep us moving toward the achievement of your health and fitness goals. NUTRITION PLAN NUTRITION PLAN Meal Breakfast Monday Tuesday Wednesday Thursday Saturday Sunday Avocado Veggie and Protein smoothie Greek Yogurt Bacon and Protein smoothie Greek Yogurt Spinach w/greek yogurt, Toast w/Eggs w/greek yogurt, w/nuts and Eggs w/ w/nuts and almond milk, almond milk, and Turkey Omelette w/ berries english muffin berries and berries and berries Bacon fruit Workout Snack Protein Shake w/ banana Protein Shake w/ banana Fruit and Nut Trail Mix Protein Shake w/ banana Lunch Deli sandwich on whole grain bread Chicken Cesar Salad w/fruit Lean Meat Pasta and grilled veggies Deli sandwich on whole grain bread Snack 2 Hard Boiled Eggs w/salt & Pepper 2 Hard Boiled Eggs w/salt & Pepper 2 Hard Boiled Eggs w/salt & Pepper 2 Hard Boiled Eggs w/salt & Pepper Dinner Friday Fruit and Nut Trail Mix Protein Shake w/ banana Chicken, Chicken Veggies, and Cesar Salad Rice Bowl w/fruit 2 Hard Boiled Eggs w/salt & Pepper Grilled Fish, Grilled Pork Wedge Salad Ground Turkey, Grilled Roasted Chops, Salmon, w/Grilled Rice, and Veggies, and Salad, and Chicken and a Onion Stuffed Veggies, and Bell Peppers Rice Pilaf Baked Potato Sweet Potato Rice Fruit and Nut Trail Mix Eggs and Quinoa w/ veggies 2 Hard Boiled Eggs w/salt & Pepper 2 Hard Boiled Eggs w/salt & Pepper Open Face Turkey Burger w/ Salad Lean Beef Lasagna w/ Roasted Veggies NUTRITION PLAN GUIDELINES Food Quality Matters The goal for this type of nutrition plan is to eliminate all processed foods for the majority of each week and eat “whole foods”, or foods which would exist in nature and are unchanged when you eat them (cooking excluded). Processed foods are not optimal for health and would be categorized as anything altered from its original state in nature, or if it doesn’t exist in nature, it is obviously processed from other food sources. To give wiggle room we will apply an 80-20 rule (eat well 80% of the time) as it tends to be the easiest and most sustainable way for most people to eat well and achieve their fitness goals. The way I further define the 80-20 rule would be that you eat as clean as possible from Sunday evening to Friday lunch and stray a little bit on the weekends (but always avoid grains and grain products) due to social events (boozing) and eating out (typically lower quality food). NUTRITION PLAN GUIDELINES When you eat the right foods and then combine it with the correct amount of food, you become a result achieving machine. Let’s determine the right amount of food by using the formula below. [PRE CALCULATE THIS FOR YOUR CLIENTS] Calculate your TDEE: MEN TDEE (in kcal) = 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years) x 1.2 WOMEN TDEE (in kcal) = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) x 1.2 EXAMPLE: Male: 66 + (6.2 x 152lbs) + (12.7 x 68inches) – (6.76 x 30 years old) x 1.2 = 66 + (942.4) + (863.6) – (202.8) x 1.2 66 + 1603.2 x 1.2 1669.2 x 1.2 = 2003kcal NUTRITION PLAN GUIDELINES FOR MUSCLE TONING GOALS TDEE + 300kcal = Total kcal/day Example: 2000 TDEE + 300 = 2300 kcal/day FOR A BODY FAT LOSS GOAL TDEE – 300 kcal = Total kcal/day Example: 2000 TDEE - 300 = 1700 kcal/day FINAL THOUGHT Don’t blow your good week of eating by going crazy on the weekends and eating pizza, cake, cookies and candy. It’s best to minimize damage to the best of your ability, which in turn promotes the achievement of your fitness goals. Small amounts of booze, dairy and legumes can be permitted on the weekends, but don’t indulge often in non-recommended foods. SUPPLEMENTS WHEY PROTEIN SHAKE Whey can help you increase the amount of protein you get in your diet. If you need a quick snack after a workout this can be a good option. Limit to only on the days you workout and always choose food protein sources over whey when available. ESSENTIAL FATTY ACIDS An Omega 3 Fish Oil supplement can be a great way to ensure your intake of one of the most important essential fatty acids. Omega 3 has been proven to enhance heart health, improve brain function and increase fat loss. MULTIVITAMIN Ensuring you have adequate consumption of all vitamins and minerals can be done through a basic multivitamin. WORKOUT PLAN WORKOUT SCHEDULE Week 1 Week 2 Week 3 Week 4 Monday Tuesday Wednesday Warm Up Workout 1 Warm Up Workout 2 + Cardio Workout 1 Rest and Recover Warm Up Workout 1 + Cardio Workout 1 Warm Up Workout 2 Warm Up Workout 3 Rest and Recover Warm Up Workout 1 + Cardio Workout 2 Warm Up Workout 2 Warm Up Workout 3 + Cardio Workout 2 Warm Up Workout 3 Rest and Recover Thursday Rest and Recover Warm Up Workout 3 Warm Up Workout 2 Warm Up Workout 1 Friday Saturday Sunday Warm Up Workout 1 Warm Up Workout 2 + Cardio Workout 1 Warm Up Workout 3 Rest and Recover Warm Up Workout 1 + Cardio Workout 1 Warm Up Workout 2 Warm Up Workout 3 Rest and Recover Warm Up Workout 1 + Cardio Workout 2 Warm Up Workout 2 Warm Up Workout 3 + Cardio Workout 2 Rest and Recover WORKOUT PROGRAM WARM UP The Warm Up consists of a 5-10 minute dynamic stretching routine. Weeks 1-4: One Round •Hip Extensions x10 each leg •Inchworms x5 •Windmills x5 each leg •Supermans x10 CARDIO WORKOUTS Weeks 1 & 2: 30 Minutes Weeks 3 & 4: 40-60 Minutes continuous or 10x1' High Intensity Intervals w/1' rest Alternate 10 Minutes bouts on Treadmill, Row Machine, Stair Climber, Elliptical WORKOUT PROGRAM WEEK ONE Workout 1 Sets x Reps Weights DB Front Squat 3x6-12 3x6 3x6-12 3x6 3x6-12 3x6 3x10 Workout 2 Sets x Reps DB Incline Press DB Lateral Raises Flys DB Reverse 3x6-12 3x6 3x6-12 3x6 3x6-12 3x6 3x6-12 3x6 3x8 3x6 3x8 3x8 Workout 3 Sets x Reps Weights Deadlift 3x6-12 3x6 3x6 3x6 3x6-12 3x6 3x6-12 3x6 3x10 3x10 3x10 Heavy BW BW Heavy Moderate BW Heavy Heavy Machine Extension Heavy Leg Press Heavy SB ABC's BW 3x10 each side Moderate Hay Balers 3x10 each side Roll Out BW Cable Lat Pulldown CG Chest Press Single Arm Row DB Front Raises SL Ham Curl SL Glute Bridge BB Curl Triceps Pushdown Toe Touches MB Twist Weights WEEK TWO Rest Workout 1 Sets x Reps 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min DB Front Squat 4x6-12 3x6 4x6-12 3x6 4x6-12 3x6 3x10 Rest Workout 2 Sets x Reps DB Incline Press DB Lateral Raises Flys DB Reverse 4x6-12 3x6 4x6-12 3x6 4x6-12 3x6 4x6-12 3x6 3x8 3x6 3x8 3x8 Rest Workout 3 Sets x Reps Weights Rest 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min Deadlift 4x6-12 3x6 4x6 3x6 4x6-12 3x6 4x6-12 3x6 4x10 3x10 3x10 Heavy BW BW Heavy Moderate BW Heavy 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min Heavy 1-2min Heavy 1-2min Heavy 1-2min Heavy 1-2min Moderate Complete Moderate as a Moderate circuit 1m rest Weights Heavy Machine Extension Heavy Leg Press Heavy SB ABC's BW 3x10 each side Moderate Hay Balers 3x10 each side Roll Out BW Cable Lat Pulldown CG Chest Press Single Arm Row DB Front Raises SL Ham Curl SL Glute Bridge BB Curl Triceps Pushdown Toe Touches MB Twist Weights Rest 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min Rest Heavy 1-2min Heavy 1-2min Heavy 1-2min Heavy 1-2min Moderate Complete Moderate as a Moderate circuit 1m rest WORKOUT PROGRAM WEEK FOUR WEEK THREE Workout 1 Sets x Reps Weights DB Front Squat 4x3-5 3x6 4x3-5 3x6 4x3-5 3x6 4x3-5 3x6 4x10 Workout 2 Sets x Reps DB Incline Press DB Lateral Raises Flys DB Reverse 4x3-5 3x6 4x3-5 3x6 4x3-5 3x6 4x3-5 3x6 4x8 3x6 4x8 4x8 Workout 3 Sets x Reps Weights Deadlift 4x3-5 3x6 4x6 3x6 4x3-5 3x6 4x3-5 3x6 4x6 3x6 4x10 4x10 Heavy BW BW Heavy Heavy BW Heavy Heavy Machine Extension Heavy Leg Press Heavy SB ABC's Heavy Hay Balers Moderate 4x10 each side Roll Out BW Cable Lat Pulldown CG Chest Press Single Arm Row DB Front Raises SL Ham Curl SL Glute Bridge BB Curl Triceps Pushdown Toe Touches MB Twist Weights Rest Workout 1 Sets x Reps 2-5min 2-5min 2-5min 2-5min 2-5min 2-5min DB Front Squat 4x3-5 3x6 4x3-5 3x6 4x3-5 3x6 4x3-5 3x6 3x10 Rest Workout 2 Sets x Reps DB Incline Press DB Lateral Raises Flys DB Reverse 4x3-5 3x6 4x3-5 3x6 4x3-5 3x6 4x3-5 3x6 4x8 3x6 4x8 4x8 Rest Workout 3 Sets x Reps Weights Rest 2-5min 2-5min 2-5min 2-5min 2-5min 1m 1m Deadlift 4x3-5 3x6 4x6 3x6 4x3-5 3x6 4x3-5 3x6 4x6 3x6 4x10 4x10 Heavy BW BW Heavy Heavy BW Heavy 2-5min 2-5min 2-5min 2-5min 2-5min 1m 1m Heavy 2-5min Heavy 2-5min Heavy 2-5min Heavy 2-5min Moderate Complete Moderate as a Moderate circuit 1m rest Weights Heavy Machine Extension Heavy Leg Press Heavy SB ABC's Heavy Hay Balers Moderate 4x10 each side Roll Out BW Cable Lat Pulldown CG Chest Press Single Arm Row DB Front Raises SL Ham Curl SL Glute Bridge BB Curl Triceps Pushdown Toe Touches MB Twist Weights Rest 2-5min 2-5min 2-5min 2-5min 2-5min 2-5min Rest Heavy 2-5min Heavy 2-5min Heavy 2-5min Heavy 2-5min Moderate Complete Moderate as a Moderate circuit 1m rest WORKOUT PROGRAM COOL DOWN The Cool Down consists of a 5-10 minute Static stretching routine. Weeks 1-4: One Round of 30-60 seconds per stretch •Seated Hamstring Stretch •Kneeling Hip Flexor •Spinal Twist •Supine IT Stretch •Kneeling Lat Stretch •Triceps Stretch •Lateral Neck Flexion EXERCISE LIBRARY CLICK EACH EXERCISE TO WATCH A VIDEO DEMONSTRATION Workout Workout 1 1 Workout 2 Workout 3 DB Front Squat Push Up DB Incline Press Deadlift Butt Kicks Kneeling Lat Pulldown SL Ham Curl CG Chest Press SL Glute Bridge SB ABC's Single Arm Row BB Curl Hay Balers DB Front Raises Triceps Pushdown Roll Out DB Lateral Raises Toe Touches DB Reverse Flys MB Twist Machine Extension Air Punches Leg Press Dive Bombers Walking Lunge Shoulder Tap EXERCISE LIBRARY NOTES ABOUT THE PROGRAM •Perform each exercise in the listed order. •Strictly adhere to the rest periods as well as the set and rep ranges. •Increase the weight for all exercises each week accordingly. •A "Heavy" weight is one that is very challenging to complete with the prescribed set and rep scheme, •Use a spotter if possible for upper body pressing exercises. •Use squat racks and safety bars with barbell squatting exercises. •If you feel pain during any exercise (not fatigue), cease the exercise session or modify the exercise to no pain is present. REST AND RECOVERY LISTEN TO YOUR BODY •Getting 8+ hours of sleep per night is crucial when trying to increase strength. You will be working out more than you're body is accustomed to. Getting adequate rest can make or break how well you recover. •The brain and body need time to recover from the constant stimulus received throughout the day. When we have adequate sleep/rest we improve our metabolic expenditure, recover from workouts faster, and are more alert throughout the day. •If something ever hurts or is sore after exercise, especially around the joints, use ice to reduce inflammation and/or swelling.
