Strength Periodized Plan with Injury Prevention 5 Week
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
Overview: This program is established to create a full periodized strength routine that alternates between lifting 2 days a week and lifting 3 days a week.
This program also focuses on functional strength and injury prevention.
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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***
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
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
1:24 hrs | 0:45 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:24 hrs | 0:45 hrs |
Sample Day 1
This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.
Sample Day 8
This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.
Sample Day 10
This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.
Sample Day 12
This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.
Sample Day 15
This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.
Sample Day 19
This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.
Sample Day 22
This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.