ONRAMP: Start Strength Training (Again)

White Lion Performance

General Fitness, Soccer
Coach
Julia Eyre, M.Sc, CSCS

At White Lion, we preach the benefits of weight training on health and performance - whether you are a competitive athlete or just want to move more easily.

But it's difficult to know where to start weight training, because it feels overwhelming. There are so many numbers, reps and sets, so many new exercises... and how does one even know when "enough" is really enough??

We created this program for anyone new to weight training so that you don't have to ask those questions - we take care of the numbers and the planning, and you execute the workouts in the TrainHeroic App with our tips and movement videos. And it doesn't matter if you don't have gym equipment at home or a fitness studio membership.

You can train either in the comfort of your own home with a few improvisations, or in a gym full of equipment. The choice is yours. This program is designed to require only minimal equipment.

Get ready for a six week adventure of understanding, experiencing, and reaping the benefits of structured weight training for new-to-strength athletes.

$50
Get ONRAMP: Start Strength Training (Again)
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WITH OR WITHOUT EQUIPMENT
This program was designed for use at home or on the pitch, although all exercises can be done in a gym with fitness equipment. That means that, with a few improvisations (like using a backpack for weight during squats), this program requires very little financial investment to get started.
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YOU ADJUST THE DIFFICULTY
Nearly all exercises can be made easier or harder, and we list the variations (progressions to make things more challenging and regressions to tone them down a bit). Although the plan adjusts itself and will challenge you every week, you can make any exercise easier or harder, according to your training level.
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HEALTHY ATHLETES OVER EVERYTHING.
We program with YOU in mind. In a world full of generic workout plans and super busy strength coaches, we put science into practice in our templates, and we plan for you - the athlete, the individual. Everyone is welcome in the Lion Pride!
Features
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Programming 4 days per week
With two dedicated strength sessions, one conditioning workout, and one optional endurance day, you will benefit from a balance of work vs. rest.
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Movement Demos via Video
A complete workout video library at your service, so you always know what you are doing.
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Delivered through TrainHeroic
Enough of the spreadsheets, the papertrail of printed off workouts, and the books full of general workouts. Let's go.
Equipment
Required
Resistance Band // Weight of some kind (backpack, dumbbell, kettlebell, weight plat // Room to move
Recommended
Miniband // Dumbbell OR Kettlebell
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

90/90 Switch

2 x 10

A2

Walk Toe Touch

2 x 10

A3

Side Plank

2 x 0:10

B1

Goblet Squat

3 x 8

B2

TRX Low Row

3 x 8

B3

Dead Bug

3 x 5

C1

Glute Bridge w/ BlackRoll Squeeze

3 x 10

C2

Bent Over Row

3 x 10

D1

Plank Saw

3 x 6

D2

TRX Curtsy Lunge

3 x 6

Tuesday
Week 1 Day 3

A1

World's Greatest Stretch #1

3 x 4

A2

Banded Dynamic Hamstring Stretch

3 x 4

B1

Half-Kneeling DB Shoulder Press

3 x 10

B2

Straight Leg Deadlift

3 x 10

B3

High Pull

3 x 10

B4

Lateral Raise With External Rotation

3 x 10

Wednesday
Week 1 Day 4

A

Biking

1 x 20:00

Friday
Week 1 Day 6

A1

Hip Airplane

2 x 3

A2

Bird Dog

2 x 10

A3

Quadruped Hold

2 x 15

B1

Shoulder Press

3 x 8

B2

1-Leg Romanian Deadlift

3 x 5

B3

Cook Hip Lift

3 x 5

C1

Split Squat

3 x 5

C2

Push-Up

3 x 5

C3

Copenhagen Hold

3 x 10

Coach
More from White Lion Performance
coach-avatar Julia Eyre, M.Sc, CSCS

Julia is a sports neuroscientist who talks loudly about load management, speed, pain, periods, stress, LGBTQIA* issues & mental health. She is the founder of White Lion Performance Group and partners as a scientist and adjunct professor with institutions such as TSG Wieseck Jugendförderzentrum, German Cheerleading, and Hamburg Fernhochschule. She prioritizes healthy humans over everything.

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TAKE THE LEAP.

Are you ready to take a meaningful step toward a healthy and successful athletic journey for as long as you can move?

Get ONRAMP: Start Strength Training (Again)
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FAQs
Who is this program for?
This program is from beginner-intermediate weight training athletes or anyone who trains at home. If you have never touched a weight in your life, it will slowly guide you to get started. If you have trained irregularly throughout your life, this will hold you to a structure that brings results.
What does "at home or in the gym" mean?
It means the whole program can be completed at home with minimal equipment/cost OR done in a gym with equipment and still be challenging. It's your choice.
I have an injury. Can I still do this program?
We recommend getting medical clearance from your doctor before you start training again, including before starting this program, as it is a whole-body training plan! However, the exercises included in this program and gaining more strength help lower your risk of re-injury after.
The Proof
verified-athlete-avatar Christopher Sanchez

Soccer Player & Coach

Verified Athlete

"Thank you very much for helping me get back into training. I just needed that extra push and you did just that! I'm very glad with the progress we've made. I'm sure, without you, I'd just be making more excuses and postponing my training. Thanks, Coach."

verified-athlete-avatar Cassandra L.

Fitness Athlete

Verified Athlete

"Working with Julia has led me to trust my body again. Early on we addressed injuries and concerns. In each plan, we kept track of progress. Now I can say I can fully trust my body again. Julia knows you're a human being and having her in your corner will help you achieve your goals."

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ONRAMP: Start Strength Training (Again)
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