This 4-week foundational strength programme is designed for beginners who are looking to introduce strength training (x2 sessions) into their weekly training programme.

Athletes will be introduced to key movement patterns including squat, hinge, push, pull and brace, using structured progressions that gradually increase load. Emphasis is placed on technical proficiency, neuromuscular control and appropriate training volumes to build a robust strength base in order to minimise injury risk and optimise performance.

To carry out this programme you will need access to resistance bands and dumbbells. Some exercises can be completed with body weight, however, weights are advised in order to promote progressive overload for strength improvement.

The use of the RPE scale for each exercise will help guide exercise intensity and weight selection to target the desired physical adaptation (1 being easy, 10 being maximal).