001E Strength Training Plugin: Beginner or In-Season, english version

Author

Timon Abegglen

All plans by this Coach

Length

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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:42

Timon Abegglen

Marmota Trailrunning GmbH

Headcoach / Co-Founder, Marmota Trailrunning GmbH
Fachschul-Dozent für die Bereiche Trainingspraxis, Cardio Training, Ausdauersport

  • Dipl. Medical Fitness Trainer
  • Dipl. Ernährungs Trainer
  • Antara® Rückentrainer I
  • Dipl. Fitness Trainer

Weiterbildungen, Module und Workshops:

  • Ernährung Basic
  • HEART II
  • HEART I
  • Training mit freien Gewichten
  • Training am Kabelzug
  • Cardio Coach (bei Ueli Schweizer)

Back to Plan Details

Sample Day 1

0:53:35
49.5TSS
Full Body Workout #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

0:54:40
46.1TSS
Full Body Workout #2

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

0:53:00
46.2TSS
Full Body Workout #3

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

0:53:10
46.6TSS
Full Body Workout #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 15

0:45:15
44.1TSS
Full Body Workout #5 --> Attention: Breaks shorten!

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

0:45:15
44.1TSS
Full Body Workout #6

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

0:45:35
46.9TSS
Full Body Workout #7

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!

001E Strength Training Plugin: Beginner or In-Season, english version

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