coachDuWayneCampbell.com

Track & Field, Swimming, Multi-sport, Youth Sports, General Fitness
Coach
DuWayne Campbell

General Strength Rx1 is a 4 week bodyweight training program designed to improve your strength and coordination during the general preparation period. Included is a wide variety of whole body movements arranged to help you achieve optimal fitness while reducing injury risks.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$19
Get General Strength Rx1
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Get Stronger Without Weights -
Build real strength using just your body weight. No gym needed.
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Better Balance and Control -
Better Balance and Control - Learn to move with more grace and power. Your body will work like one strong unit.
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Train Anywhere, Anytime -
Do these workouts at home, in a park, or even in a hotel room. All you need is floor space.
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Improve Your Sport Performance -
These moves help with every sport. Jump higher, run faster, and move with more control.
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Save Time and Money -
No gym fees or travel time. Get a full workout in 30 minutes or less.
Features
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Conditioning

A

Circuit : Paris

PARIS: 10 reps each of the following exercises. Prisoner squat Lateral lunge Pushups Triceps dips Toe touches Leg raise Glute Bridge Elbow plank arm reach

Conditioning

B

Circuit : NICE

NICE: 10 reps each of the following exercises Bird dog Fire hydrants Alternating Superman Ipsilateral Dead bug Side lying leg raise L Hip raise to elbow side plank L Side lying leg raise R Hip raise to elbow side plank R

Tuesday
Week 1 Day 3

Conditioning

A

Circuit : Lyon

LYON : Complete 10 repetitions of each exercise before moving to the next exercise listed. Air squats Pushups Reverse lunge Diamond pushups Cossack squat Triceps dips Fire Hydrant Mountain climbers

Conditioning

B

Circuit : Strasbourg

STRASBOURG : Complete 10 repetitions of each exercise before moving to the next exercise listed. Bird Dog Oblique Crunch L&R High plank leg lift Pank up and downs 4-Way Dead Bug Scissor kicks Leg raise Apple pickers

Thursday
Week 1 Day 5

Conditioning

A

Circuit : Paris

PARIS: 10 reps each of the following exercises. Prisoner squat Lateral lunge Pushups Triceps dips Toe touches Leg raise Glute Bridge Elbow plank arm reach

Conditioning

B

Circuit : Strasbourg

STRASBOURG : Complete 10 repetitions of each exercise before moving to the next exercise listed. Bird Dog Oblique Crunch L&R High plank leg lift Pank up and downs 4-Way Dead Bug Scissor kicks Leg raise Apple pickers

Coach
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coach-avatar DuWayne Campbell

FAQs
How long does each workout take?
Most circuits take 20-30 minutes to complete. You can go faster or slower based on your fitness level.
How many days per week should I do these workouts?
Start with 3 days per week. You can cut back to two days if life if your schedule doesn't allow or work up to 4 days once you get stronger.
Can beginners do this program?
Yes! Each exercise can be made easier or harder. Start slow and build up over time.
How soon will I see results?
Most people feel stronger after 2 weeks. You'll see bigger changes after the 4th week of regular training.
Can I do this if I'm already lifting weights?
Absolutely! This program works great with weight training. It helps fill in gaps and improves your movement quality.
Is this good for injury prevention?
Yes! These exercises help build balanced strength and better movement patterns, which can help prevent injuries.
Can I do this program if I play a specific sport?
Yes! These exercises help athletes from all sports. The strength and coordination you build will transfer to any activity.
General Strength Rx1
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