Strength building plan 1.0
Elite S&C
Strength & ConditioningStrength training is often perceived as a domain solely for bodybuilders and athletes, but its benefits extend far beyond those who participate in competitive sports. For anyone looking to improve their overall health, a well-structured strength training program can lead to significant physical and mental gains. Here are some key benefits of following a strength training plan:
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Improved Muscle Strength: One of the most obvious benefits of strength training is increased muscle strength. Regular resistance exercises help to build and maintain muscle mass, which is essential for everyday activities such as lifting, carrying, and even sitting down and standing up.
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Enhanced Metabolic Rate: Strength training increases your resting metabolic rate, which means you'll burn more calories at rest. This can be particularly beneficial for weight management and fat loss, as a higher metabolism aids in the overall caloric deficit needed for these goals.
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Bone Health: Engaging in resistance training has been shown to improve bone density. This is especially important as we age, as a decrease in bone density can lead to conditions like osteoporosis. Strength training helps stimulate bone formation and strengthens the connective tissues around bones.
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Improved Functional Performance: Strength training enhances your ability to perform everyday tasks efficiently.
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Enhanced Mental Health: Regular strength training has been linked to improved mood and reduced symptoms of anxiety and depression. Exercise releases endorphins, known as "feel-good" hormones, contributing to an overall sense of well-being.
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Injury Prevention: A solid strength training plan can help improve your stability and strengthen the muscles around joints, which can reduce the risk of injuries during physical activity or daily activities.
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Improved Posture and Core Strength: Specific strength exercises target the core muscles, contributing to better posture and alignment. This can lead to reduced back pain and discomfort, enabling you to maintain an active lifestyle.
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Increased Confidence: The physical transformation and strength gains achieved through consistent training can significantly enhance self-esteem and body image. Feeling stronger often translates to feeling more empowered in other areas of life.
A1
Assault Bike
1 x 5:00
A2
Inchworm Push-Up
2 x 8
B
Bench Press
3 x 5
C
Shoulder Press
3 x 8
D
Weighted Tricep Dips
3 x 8
E
Incline DB Bench Press
3 x 12
F
Sitting Kettlebell press
3 x 12
G
Close Grip Bench Press
3 x 12
A1
Rowing
1 x 5:00
A2
Chest-Supported DB Row
2 x 20
B
Deadlift
3 x 5
C
Barbell Row
3 x 8
D
Pull-Up
E
Chin-Up
A
Stationary Bike
1 x 10:00
B
Back Squat
3 x 5
C
RDL
3 x 8
D
Barbell Hip Thrust
3 x 8
E
Leg Extension
F
Lying Leg Curl
Elite
A qualified and successful personal trainer with a 1st Class Hons. in S&C, with a sole focus on Tactical Strength & Conditioning. A coach that wants to make a very real, positive difference to the lives of others and those they help. To help first responders, those looking to serve or are serving currently in the military, build physical confidence and perform at their absolute best, always!
