001E Strength Training Plugin: Beginner or In-Season, english version
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001E Strength Training Plugin: Beginner or In-Season, english version
Author
Timon Abegglen
All plans by this CoachLength
7 Weeks
Typical Week
2 Strength
Longest Workout
0:54 hrs
Plan Specs
fitness beginner intermediate advanced strength
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Summary
Strength training plugin; training with free weights, 6 week cycle with 2 training sessions per week.
This plan is aimed at:
- Beginners and/or advanced in the offseason
- with 2 full-body strength trainings per week, it is ideal as an in-season strength plan for advanced users
Training Level: Beginner / Advanced
Goal: Increase strength and muscle building
Days/ week: 2
Type: Whole body
The recommended training weight of each training set is calculated in advance as a percentage of the maximum power (1 Rep Max). If these are not known, we recommend a test before starting the program. A sample training session that includes this test can be found at the end of the training program. The app "Strong: Training plan, logbook, muscle building" (Android), which we generally recommend for tracking the strength training, is also extremely helpful.
Stats
Sample Day 1
Where are you?
http://www.liftcalculator.com/
More important than the number of repetitions is the specified time under tension.
1 repetition = approx. 5 seconds (3sec concentric/positive movement, 2sec eccentric/negative movement). Varying is allowed.
Clean technique/execution ALWAYS has priority! Only clean repetitions count!
Sample Day 4
Where are you?
http://www.liftcalculator.com/
More important than the number of repetitions is the specified time under tension.
1 repetition = approx. 5 seconds (3sec concentric/positive movement, 2sec eccentric/negative movement). Varying is allowed.
Clean technique/execution ALWAYS has priority! Only clean repetitions count!
Sample Day 8
Where are you?
http://www.liftcalculator.com/
More important than the number of repetitions is the specified time under tension.
1 repetition = approx. 5 seconds (3sec concentric/positive movement, 2sec eccentric/negative movement). Varying is allowed.
Clean technique/execution ALWAYS has priority! Only clean repetitions count!
Sample Day 11
Where are you?
http://www.liftcalculator.com/
More important than the number of repetitions is the specified time under tension.
1 repetition = approx. 5 seconds (3sec concentric/positive movement, 2sec eccentric/negative movement). Varying is allowed.
Clean technique/execution ALWAYS has priority! Only clean repetitions count!
Sample Day 15
Where are you?
http://www.liftcalculator.com/
More important than the number of repetitions is the specified time under tension.
1 repetition = approx. 5 seconds (3sec concentric/positive movement, 2sec eccentric/negative movement). Varying is allowed.
Clean technique/execution ALWAYS has priority! Only clean repetitions count!
Sample Day 18
Where are you?
http://www.liftcalculator.com/
More important than the number of repetitions is the specified time under tension.
1 repetition = approx. 5 seconds (3sec concentric/positive movement, 2sec eccentric/negative movement). Varying is allowed.
Clean technique/execution ALWAYS has priority! Only clean repetitions count!
Sample Day 22
Where are you?
http://www.liftcalculator.com/
More important than the number of repetitions is the specified time under tension.
1 repetition = approx. 5 seconds (3sec concentric/positive movement, 2sec eccentric/negative movement). Varying is allowed.
Clean technique/execution ALWAYS has priority! Only clean repetitions count!