No need to think about it. I've done the thinking for you.
The biggest problem a lot of people have when they join a gym is not knowing what to do. They walk around, trying to figure out a plan of action which usually results in leaving before they intended to. Everyone has some sort of goal which is why they joined the gym to begin with but without a plan, your goal is just a dream. Teambuildr has made it possible for me to program for anyone around the world. Below are a few programs that will help get you started in the right direction.
- Conditioning programs are exactly as they sound. They are HEAVY conditioning focused.
- Hypertrophy programs focus on training at higher volumes to focus on building muscle.
- Strength programs focus on...building strength.
- Level/Phase 1 programs are designed to build a solid foundation.
- Level/Phase 2 programs are for more experienced individuals.
More programs will be added in the future. At this point, you have no more excuses. All you have to do is show up and work!
List of Services
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Conditioning Level 1List Item 3
12-Week novice program centered around conditioning. This is a 3 day a week program which progressively gets more challenging towards the end to prepare you for the next phase of training. Anyone looking to improve their cardiovascular health can benefit from this program.
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Hypertrophy Phase 1List Item 1
12-Week training program focusing on building muscle mass. This is a 4 day a week, high volume training plan designed to build a base, leading to the next phase of training. Suitable for novice or intermediate lifters but can also be utilize by anyone who is trying to get back into training.
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Strength Phase 1List Item 2
12-Week training program focusing on building strength. This program runs 4 days a week and emphasizes eccentric training along with cluster sets. Base level training block for all levels of lifters. Training is tough but so is being weak. Mentally prepare yourself to finish what you are about to start.
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Conditioning Level 2List Item 4
Training wheels off...It's time to work! This is a 12 week intermediate/advance program for those who have a solid conditioning base. This program runs 5 days a week and incorporates some strength movements. Ski Ergs, Concept 2 Rowers, Air Bikes (Assault or Rogue...doesn't matter) and Treadmills are required for this program. Enjoy!
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Hypertrophy Phase 2
Dropsets...AMRAPS...Tabata...Ladders. It's time to see where you are mentally and if you are willing to push through when things get tough. This is NOT for novice lifters. If you are not experienced in lifting or if you have not completed phase 1, I recommend starting at phase 1 first. This is a HIGH VOLUME training program that runs 12 weeks, 4 days a week.
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Strength Phase 2
Push...Pull...Squat! This program is designed for more advanced lifters and includes Box squats, Floor press and Anderson (Pin) pressing and squatting. This is a 12 week program that runs 4 days a week (Monday, Tuesday, Thursday, Friday). Expect to hit percentages up to 105%. New lifters should complete Phase 1 first. EASY DAY!!!