(Re)Building the Foundations

Velocity Sports Performance

Coach
Michal Green

For anyone with intermediate experience or higher in the weights room.

✔ Progress has wavered and in need of a short, sharp, and structured training block to get back on track?

✔ Looking to progress from a beginners program but lost in the noise of what to include?

✔ Wanting to focus on nailing the five fundamental movements of upper body push, upper body pull, lower body unilateral, lower body bilateral, and hinge?

If any of the above sound like you, this 5-week training program is for you! A four-day split of upper body and lower body sessions gives you the right balance of quality training stimulus and appropriate rest/recovery.

$20
Get (Re)Building the Foundations
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Bonus Conditioning Sessions
With three non-training days per week programmed into this 5-week strength block, you have the opportunity to further individualize your training outcomes. If your goals are centered around both strength AND conditioning, then utilise the bonus conditioning sessions embedded in the plan for a variety of metabolic conditioning training that will complement your main program!
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Master the Foundational Movements
Most strength training is based upon five fundamental movements - upper body push, upper body pull, lower body bilateral, lower body unilateral, and hinge (with some accessory movements mixed in too). If your progress has plateaued or if you simply need some guidance and direction in your training, mastering these five foundational movements will help to get your progress back on track.
Features
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Programming 4 days per week
Strength training split across four days (upper body and lower body splits), suitable for athletes with intermediate strength training experience.
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Exercise Video Guidance
Instructional videos to help your master your technique in all programmed exercises.
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Delivered through TrainHeroic App
Sweating over a lifeless PDF is so last year. You will have access to your program, and be able to log and track your progress, all through an app.
Equipment
Required
Barbell // Dumbells // Weight Plates // Leg Press Machine // Leg Extension Machine // Leg Curl Machine // Dip Bars // Double or Single Cables
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

A

Leg Press

4 x 10

B

Hip Thrust

4 x 10

C

Kneeling Hamstring Curls

4 x 8

D

Overhead Walking Lunge

4 x 8

E

Leg Extension

4 x 8

Monday
Week 1 Day 2

A

DB Bench Press

4 x 10

B

Lat Pulldown

4 x 10

C

Incline Bench Press

4 x 8

D

Bent Over Row

4 x 8

E

Chest Fly

4 x 8

Wednesday
Week 1 Day 4

A

Front Squat

4 x 10

B

RDL

4 x 10

C

Lying Leg Curl

4 x 8

D

Reverse Lunges

4 x 8

E

Calf Raise

4 x 8

Thursday
Week 1 Day 5

A

Chin-Up

4 x 10

B

DB Shoulder Press

4 x 10

C

Seated Row

4 x 8

D

Dip

4 x 8

E

Reverse Flys

4 x 8

Coach
More from Velocity Sports Performance
coach-avatar Michal Green

Bachelor's Degree in Exercise Science || Master's Degree in Exercise Science - Strength & Conditioning [in progress] || Australian Strength & Conditioning Association Accredited Coach

(Re)Building the Foundations
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