Master the basics Phase 1

Ignatius Strength & Performance

Strength & Conditioning
Coach
Naat (Ignatius) Loubser

Are you not sure where to start?

Are you unsure how to start Strength & conditioning training?

Want to improve your sport performance?

Don't have any or have very little strength training background?

THIS IS FOR YOU👉

Start to Unlock Your Strength Potential in Just 3 Weeks! 💪

Are you ready to begin the journey to transform and master the basics of strength training? Look no further! 🏋️‍♂️

Introducing our exclusive 3-Week Strength Training Program - a program designed to help you build a solid foundation, boost your strength, and speed the correct way.

🔥 What's in it for you?

✅ Expert Program: designed by us, our program provides expert guidance to ensure you perform each exercise with precision and maximize your results.

✅ FOUNDATIONAL MOVEMENTS: Geared to entry level, our workouts progressively challenge you, ensuring you build strength safely and efficiently.

✅ Progress Tracking: Witness your progress firsthand with our tracking tools. Celebrate your achievements and stay motivated throughout the program.

Ready to embark on this journey?

Don't miss out on the opportunity to master the basics of strength training and unlock your true potential!

$20
Get Master the basics Phase 1
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Expert program
Designed by Naat with his almost 30 years experience, our program provides expert guidance to ensure you perform each exercise with precision and maximize your results.
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FOUNDATIONAL MOVEMENTS
Geared to entry level athletes, our workouts progressively challenge you, ensuring you build strength safely and efficiently. It is of utmost importance to start doing the correct exercises in the right way.
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Progress Tracking
Witness your progress firsthand with train heroic apps tracking tools. Celebrate your achievements and stay motivated throughout the program. Doing it this way we will ensure your performance moves in the right direction.
Features
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Programming 4 days per week
Strength program 3 days a week and speed work 1x per week. After the 3 weeks you can carry on the program for up to another 3 weeks if you want.
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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. The program is delivered through the train heroic app which makes it easy and seemless.
Equipment
Required
Barbell // Weight plates // Adjustable bench // Dumbbells // Squat rack or Power rack or Half rack // Pull-up bar // PVC pipe or Broomstick
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1 Basic full body

A

My Dynamic Warmup

3 x 15

B

Countermovement Jump

3 x 5 @ 0 kg

C

Overhead Squat w/ PVC

3 x 12 @ 0 kg

D

Goblet Squat

3 x 8

E

Strict Bodyweight Pull-Up

@ 10

F

Push-Up

3 x 10

G

Bent Over Row

3 x 10

H

DB Shoulder Press

3 x 10

Tuesday
Week 1 day 2 Basic full body

A

My Dynamic Warmup

3 x 15

B

Jump Shrug

3 x 5 @ 44.09 kg

C

Front Squat

3 x 5 @ 44.09 kg

D

Romanian Deadlift

3 x 10 @ 44.09 kg

E

Bench Press

3 x 10 @ 44.09 kg

F

1-Arm DB Row

3 x 10

G

Ab Wheel

3 x 12

Thursday
Week 1 Day 3 Basic full body

A

My Dynamic Warmup

3 x 15

B

Lateral Bound

3 x 10

C

Reverse Lunges

3 x 12 @ 44.09 kg

D

Single Leg RDL

3 x 12 @ 44.09 kg

E

Incline DB Bench Press

3 x 10

F

Hanging Knee Raise

3 x 15

Friday
Week 1 Day 6 BASICS SPEED

A

Heroic Warm-up

2 x 10

B

Belly Sprint

3 x 2 @ 20

C

2 Point Stance to Sprint

2 x 5 @ 10

D

Broad Jump to Sprint

4 x 20

E

Sprint

2 x 10 @ 10

Coach
More from Ignatius Strength & Performance
coach-avatar Naat (Ignatius) Loubser

Naat, a veteran Strength & Conditioning specialist since 1995, currently Head S&C at University of Pretoria. Renowned for guiding Tuks rugby teams to 5 Varsity cup victories. Worked with 28 Olympic medalists, led SA rowing for 16 years, and excelled in diverse elite sports. SFG 1 and VBT certified, he's a key figure at the High Performance Centre, solidifying his status as a top professional.

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NOW OR NEVER!

Transform your strength, transform your physical performance! Seize this opportunity now for a limited-time 50% discount until 31 Jan'24 use discount code BASICS10 and Elevate your strength & conditioning with us. DO IT today! 💪

Get Master the basics Phase 1
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FAQs
Do I have to do a sport to do this program?
No, although it will increase your strength and speed as a beginner in strength training if you do a sport anyone that is a beginner that is interested in starting strength training and becoming stronger having more power and speed will benefit greatly from this program.

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