Program Overview
This progressive strength program includes Legs, Push, and Pull sessions, each designed to last about 1 hour. Every workout follows a 4-phase progression:
Foundation Strength – Build base strength and stability with controlled movements and moderate loads.
Strength Progression – Increase intensity and introduce unilateral work for balanced development.
Power & Stability – Add explosive and dynamic exercises to improve force production and athletic performance.
Endurance Strength – High-rep, lighter-load sets to enhance muscular endurance for long-distance events.
Each session includes:
Warm-up (10 min) – Dynamic mobility and activation drills.
Main Set (45 min) – 7–8 exercises combining compound lifts, isolation work, and stability drills.
Core & Mobility (5 min) – Focused core work and flexibility for recovery and injury prevention.
Goal: Develop strength, power, and endurance to support performance and overall athletic resilience.
Hi I am Annette head coach at AF Coaching an athlete & coach for 8 years. My passion is swim bike run. I enjoy long distance & endurance events, I find the challenge of fitting training into busy schedules a welcome challenge. I coach open water swimming locally at a lake in Nottingham and have a private gym for PT & strength & conditioning sessions.