Train like a Pro!
This is a rather advanced strength training plan but it includes lots of video links to start from scratch. Technique and mobility are key to success. A little experience in strength training and proper strength training technique is a plus, but you can also use it as a start for becoming advanced - make sure you go through the videos diligently. If you need advice, please contact me anytime. Make sure you respect safety precautions and that you always have a spotter with you.
The plan is best used at the start of the season, as it is technique and hypertrophy focused. You will find 3 days per week. Day 1 and 2 are full body strength trainings including squats and deadlifts every time; Day 3 is a mobility day only. I am convinced that mobility is one of the main factors to success. Therefore a warm-up is always included that should mobilize you properly for the upcoming lift-exercises.
Open and print the attached file. You can use it to fill in your progress. If you are insecure about the names, the language used, or reps/sets questions, please contact me any time!
This plan is the basis for the next block leading towards Maximum Strength. Make sure you include proper rest and recovery days and proper nutrition and sleep.
If you have any questions don't hesitate to ask!
Enjoy! Coach Katharina Steppan
Web: www.coachkatharina.com
Mail: start@coachkatharina.com
Instagram: @coachkatharina
https://www.coachkatharina.com/blog
Coaching is my absolute passion. I love supporting my athletes on their paths. I coach triathlon, running, cycling, swimming and strength through trainingplans, 1on1 and group sessions and world wide camps. As a Certified Swimming, Triathlon and Strength & Conditioning Coach I put all my knowledge in to make and keep my athletes healthy, strong and fast.
Certified: CSCS (NSCA), USA Triathlon Coach, TP Level II, Sport Mental Coach, State Certified Swim & Triathlon Coach (Olympic Level)