Ben CapperAll plans by this Coach
Welcome to my 12 week strength training plan.
A few things before you get started.. please read!
1RM = 1 rep max
Please do not try to find your '1RM' its pretty dangerous unless you are a very experienced lifter and if you have a strength and conditioning coach with you to ensure PERFECT form and technique. Instead I want you to use the following formula to find your estimated 1RM.
Max numbers of reps lifted
Divided by 30
Times the weight lifted
= Estimated 1RM
If I lifted 60kg for 5 reps and that was near to my max I would do the following...
5 reps/30 = 0.166
0.166 + 1 = 1.166
1.166 x 60 = 70kg for my estimated 1RM
So in the training plan I would need to be lifting 80-95% of that to be increasing my strength and performance.
80% of 70 = 56kg
85% of 70 = 60kg
90% of 70 = 63kg
95% of 70 = 66.5kg
I would then use these weights as aguid in my training plan. The moment you can lift 95% for 5 reps, its time to increase the weights, sometimes 1-2kg is all it takes to reach your max again, so progress sensibly please!
It may also be worth doing a few weeks before starting the plan completely just to familiarise yourself with the exercises and also to find the right weight.
Do a 5 rep max test with the majority of the exercises in the plan, that way you can use the above formula to work out what weights you want to be using during the training plan.
If any of the exercises are too difficult, check out youtube or ask a trainer how to make the exercise easier to do, sometimes its the movements that we do not get, rather than the weight being too heavy.
For all the exercises that have a empty/blank box under weight %RM please add the weight manually after a few training sessions, you will then begin to know what you can and cannot lift for the 5 reps, so play with these ones, starting lighter and building your weights up, until you find a weight you can just about do 5 reps on. Again, make sure you do not compromise your safe form and technique for an extra few kilo's.
Always check with a training if you are unsure.
I have also added in a few extra yoga stretch sessions to help keep the body and joints mobile, and muscles relaxed and stretched ;-)
There are loads more specific body part stretches on my youtube channel if you want to add some extras. Try and do these EVERYDAY, its only 10mins and will make a huge difference to your recovery and performance.
If you have any questions, please feel free to drop me an email, I am more than happy to help ;-)
Happy lifting and think of me when you are smashing your PB's on the field, track, road or pool thanks to your awesome new strength training plan, you are welcome ;-)
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Training Load By Week
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- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?