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Dutch Strength FUNdamentals #1

Dutch Strength

Strength & Conditioning, General Fitness, Functional Fitness, Functional Training
Coach
Tom Bruijnen

Introducing our beginner-friendly strength training program, tailored for newcomers and junior athletes looking to embark on their fitness journey. This program focuses on mastering tempo and techniques rather than strength sports, ensuring a solid foundation for future progress.

Key Features:

  • Two training sessions per week.
  • Three primary exercises per session.
  • Progressive build-up to a 5 Repetition Max (5RM) test in week 5.
  • By the end of the program, you'll estimate your 1 Repetition Max (1RM) to be approximately 10% higher, providing a benchmark for repeating the program or transitioning to our Strength FUNdamentals series.

Schedule your sessions with 2-3 days of rest in between to maximize recovery and performance. This program gradually increases the load while reducing repetitions, offering a blend of hypertrophy and strength stimulus.

Join us and lay the groundwork for a stronger, healthier you!

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Build Foundational Strength
Build a solid base of strength for beginners and junior athletes.
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Technique Mastery
Emphasizes proper form and tempo, ensuring safe and effective workouts.
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Progressive Overload & Balanced Progress
Combines hypertrophy and strength stimulus, enhancing overall fitness while gradually increasing the load, promoting muscle growth and strength gains.
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Time-Efficient
Efficiently designed sessions fit within a manageable timeframe and allow you to progress on your own schedule.
Features
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Programming 2 days per week
5 weeks of programming with 2 sessions per week.
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Custom Exercise Video Guidance
Instructional videos by coach Tom Bruijnen to guide your training and make execution easy
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Delivered through TrainHeroic
You can follow the program through the TrainHeroic app, allowing you to track your progress through the program and see all the gains you're making!
Equipment
Required
Barbell // Bumper Plates
Recommended
Foam Roller
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1 - Prep Week

A1

DS Warm Up 1 - Opening the hips

1 x 1:00

A2

DS Warm Up 2 - Shoulder Activation

1 x 1:00

A3

DS Warm Up 3 - Bodyweight squat

1 x 1:00

A4

DS Warm Up 4 - Core Activation

1 x 1:00

A5

DS Warm Up 5 - Dynamic Movement

1 x 1:00

B1

Back Squat - Setup

B2

Back Squat - DS style

4 x 12 @ 30, 40, 50, 55 %

C1

Bench Press - Setup

C2

Bench Press - DS Style

4 x 12 @ 30, 40, 50, 55 %

D1

Deadlift - Setup

D2

Deadlift - DS Style

4 x 12 @ 30, 40, 50, 55 %

E1

Stretching/Flexibility Circuit

1 x 5:00

E2

Foam Roll

1 x 5:00

Wednesday
Week 1 Day 4 - Prep Week

A1

DS Warm Up 1 - Opening the hips

1 x 1:00

A2

DS Warm Up 2 - Shoulder Activation

1 x 1:00

A3

DS Warm Up 3 - Bodyweight squat

1 x 1:00

A4

DS Warm Up 4 - Core Activation

1 x 1:00

A5

DS Warm Up 5 - Dynamic Movement

1 x 1:00

B1

Back Squat - Setup

B2

Back Squat - DS style

4 x 12 @ 30, 40, 50, 55 %

C1

Bench Press - Setup

C2

Bench Press - DS Style

4 x 12 @ 30, 40, 50, 55 %

D1

Deadlift - Setup

D2

Deadlift - DS Style

4 x 12 @ 30, 40, 50, 55 %

E1

Stretching/Flexibility Circuit

1 x 5:00

E2

Foam Roll

1 x 5:00

Coach
coach-avatar Tom Bruijnen

Tom is a strength & conditioning expert with over 40 years of coaching experience. He has coached and competed at national and international weightlifting competitions, holding national titles and records in Masters weightlifting.

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Build FUNdamental Strength!

Unlock your potential with our FUNdamental strength training program. Ideal for beginners and junior athletes to build a solid foundation, emphasize technique, and progressively increase strength. Join us for a stronger, healthier you!

Get Dutch Strength FUNdamentals #1
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FAQs
Who is this program for?
FUNdamentals #1 is ideal for beginners and junior athletes - it builds a solid foundation, emphasizes technique, and progressively increases strength.
What equipment do I need?
You only need a barbell and weights for this program.
The Proof
verified-athlete-avatar Sam Halligan

Weightlifting & Strength Athlete

Verified Athlete

"The Dutch Strength FUNdamentals program helped me build strength and muscle after recovering from a bad knee injury!"

verified-athlete-avatar Tommy Westerkamp

Competitive Weightlifter

Verified Athlete

"Tom Bruijnen's training programs are very effective, realistically feasible, not complicated and well structured. I have worked with his training programs for years and have made a lot of progress in the field of basic strength, technique and knowledge of strength training."

Dutch Strength FUNdamentals #1