Dutch Strength FUNdamentals #1
Dutch Strength
Strength & Conditioning, General Fitness, Functional Fitness, Functional TrainingIntroducing 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!
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
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
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.
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
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!"
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."