Pure Strength - Phase 1

Pure Performance

Multi-sport, Strength & Conditioning, Field Sports

Coach

Guillaume Béland

Pure Strength is a 12 week long Training Program designed to get you stronger with the barbell and dumbbells. This program is focusing on the primary compound movements (Squat, Deadlift, Bench, Overhead Press and Chin up).

With a linear progression approach, you will continually get stronger. You will train with different training methods to stress your body the right way and progress from week 1 to week 12.

If you want to push yourself, develop your strength, look good and feel good, jump on the Pure Strength - Phase 1 Training Program today!

$75

Get Pure Strength - Phase 1

Build Strength

Being strong is fundamental for every sport and also is for longevity. Building strength takes time and hard work. Pure Strength will get you amazing strength gains and teach you the foundation of strength training.

Linear Progression

You will progress the right way from 3 short phase of 4 weeks each. This program will teach you the foundation of strength training by using a linear progression.

Look Good, Feel Good

You will get amazing strength gains with the main lifts, and you will pack some muscle from the accessory work added to the program.

Features

Access to your coaches

I will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength and hypertrophy training that’s accessible and challenging. Sessions generally go for about 60-75 minutes.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

I will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Barbell, Dumbbells, Bench, Squat Rack, Pull up Bar, Bands

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Prep

Squat Warm Up

10 Cat Cow 10/10 Adductor Thoracic Rotation 10/10 Half Kneeling KB Ankle Rock 10/10 Psoas March 10/10 Banded Lateral Walk 10/10 Banded Terminal Knee Extension 10/10 Banded Pallof Press 2 Sets : 5 Pause Goblet Squat 3 Counter Movement Jump

Front Squat - OWL

3 x 6

Dumbbell Romanian Deadlift

3 x 12

Dumbbell Lunge

3 x 12

Banded Leg Curl

3 x 25

Standing Dumbbell Calf Raise

3 x 15

Half Copenhagen Plank

1 x 20

Monday

Week 1 Day 2

Prep

Overhead Press Warm Up

30sec/30sec Half Kneeling Banded Lat Stretch 10 Prone W to Y 10 Prone Y Raise 10 Cat Cow 10 Banded A's 10 Banded T's 10 Banded W's 10 Banded Y's 2 Rounds : 5/5 Single Arm Bottom Up KB Press 3 Slam Ball

Strict Press

3 x 6

Eccentric Chin Up

3 x 6

Dumbbell Bench Press

3 x 12

Single Arm Dumbbell Row

3 x 12

Dumbbell Hammer Curl

3 x 12

Dumbbell Skull Crusher

3 x 12

Banded Pallof Press

3 x 10

Wednesday

Week 1 Day 4

Prep

Deadlift Warm Up

10/10 Assisted Leg Lower 30sec/30sec Half Kneeling Banded Lat Stretch 10 Cat Cow 30 sec Glute Bridge Hold 10/10 Glute Bridge March 5/5 Single Leg Romanian Deadlift 2 Rounds : 10 Banded Row 5 Empty Barbell Paused Deadlift 1 Broad Jump

Romanian Deadlift

3 x 6

Barbell Split Squat

3 x 12

Dumbbell Reverse Lunge

3 x 12

Banded Leg Curl

3 x 25

Standing Dumbbell Calf Raise

3 x 15

Banded Reverse Squat

3 x 15

Thursday

Week 1 Day 5

Prep

Bench Press Warm Up

10 Prone Angel 10 Cat Cow 10/10 Quadruped Thoracic Rotation 10 Band Pull Apart 10 Banded Row 10/10 Single Arm Banded Chest Press 2 Rounds : 5 Empty Barbell Bench Press 10 Banded Triceps Pushdown (*Fast) 3 Slam Ball

Bench Press

3 x 6

Chin Up

3 x 8

Back Supported Neutral Grip Dumbbell Press

3 x 12

Single Arm Dumbbell Row

3 x 12

Seated Dumbbell Bicep Curl

3 x 12

Banded Tricep Pushdown

3 x 25