Weightloss Strength Plan-12 Weeks (beginner to intermediate lifters)

Author

IREP ATHLETICS

All plans by this Coach

Length

12 Weeks

Typical Week

3 Strength

Longest Workout

0:45 hrs

Plan Specs

strength

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Summary

CertsOverview: This plan is created for the athlete that is looking to lose weight prior to his/her event. This program was created to work in conjunction with a solid endurance program.
You will only need DBs a Pull-Up bar and space to complete all workouts.
Phase 1: 2 weeks of 2 lifts per week to establish routine followed by 2 weeks of 3 lifts per week.
Phase 2: Establishes strength gains and introduces core. 3 lifts per week
Phase 3: Maximizes strength and core gains. 3 lifts per week

href="http://www.TheTrainingPlanSource.com">www.TheTrainingPlanSource.com 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


Logos


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:55

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

Back to Plan Details

Sample Day 1

0:30:00
Weight Loss Phase 1 Day 1

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between Mini Circuits.

Sample Day 3

0:30:00
Weight Loss Phase 1 Day 2

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between circuits.

Sample Day 8

0:30:00
Weight Loss Phase 1 Day 1

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between Mini Circuits.

Sample Day 10

0:30:00
Weight Loss Phase 1 Day 2

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between circuits.

Sample Day 15

0:30:00
Weight Loss Phase 1 Day 1

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between Mini Circuits.

Sample Day 17

0:30:00
Weight Loss Phase 1 Day 2

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between circuits.

Sample Day 19

0:30:00
Weight Loss Phase 1 Day 3

The goal of this phase is to establish the strength routine. Rest a max of 1-3 minutes between Mini Circuits.

Weightloss Strength Plan-12 Weeks (beginner to intermediate lifters)

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