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

Author

Timon Abegglen

All plans by this Coach
No Ratings

Length

7 Weeks

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Plan Description

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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:42 hrs 0:54 hrs
Workouts Per Week Weekly Average Longest Workout
1:42 hrs 0:54 hrs

Training Load By Week


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)

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!

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