New

The Strength-Power Blueprint

Training by Tatum

Strength & Conditioning
Coach
Tatum Perez

This comprehensive 12-week program is designed to help you build strength, develop power, enhance mobility, and shed unwanted weight. Whether you're a beginner or an experienced lifter, the program progresses every two weeks, ensuring consistent growth and adaptation.

The program includes three strength-focused training days, with optional mobility work, walking, and cardio on non-training days. Frequent walks and outdoor activities are encouraged, as they not only promote overall health and well-being but also improve movement patterns, reduce stress, and boost mood. Incorporating these habits enhances recovery, keeps you active, happy, and healthy.

$79
Get The Strength-Power Blueprint
benefit-image-0
Increased mobility
Mobility is essential for moving efficiently, staying safe, and maintaining longevity. It helps reduce the risk of injury and improves your overall quality of life. In this program you will be able to explore and learn from my follow-along videos designed to guide you through foam rolling and stretching techniques to enhance your mobility.
benefit-image-1
Improved Strength
Strength training is essential for maintaining overall health and quality of life, It protects bone health, boosts metabolism, and helps preserve muscle mass, which naturally declines over time. To combat this, incorporating sufficient volume and consistency is key. This program offers a structured 3-day plan designed to keep you on track and ensure you're building strength effectively.
benefit-image-2
Build Strong Tendons & Happy Joints
sometrics, plyometrics, and progressive overload strengthen not only muscles but also tendons and joints. By developing strong, resilient tendons, these methods help prevent injuries and keep you safe during everyday activities.
Features
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Cable Machine/Exercise bands // Stability ball // Barbell
Recommended
Leg press machine // Seated lat pull-down machine // Seated chest press machine // Seated row machine // Leg curl machine // Leg extension machine
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Phase 1 - Unilateral Strength

A1

Serratus Dumbbell Punch

2 x 15

A2

Supine glute bridge

2 x 10

A3

Pallof Press Frontal Plane

2 x 10

B

Walk or Stair master

1 x 5:00

C1

Single Arm Chest Press

2 x 15

C2

Single Arm Supported Row

2 x 15

C3

Half Kneeling Shoulder Press

2 x 15

C4

Banded Triceps Press down

2 x 15

C5

Wall Sit with Biceps Curls

2 x 15

C6

Goblet Squat with Mini Band

2 x 15

D

Cardio

Monday
Phase 1 -  Post Meal Walk

A

Post Meal Workout Walk

Tuesday
Phase 1 - Unilateral & Bilateral Strength

A1

Stability Ball Back Extension

2 x 15

A2

Seated Mini Band Hip Abduction

2 x 15

A3

Forearm Plank

2 x 1:00

B

Walk or Stair master

1 x 5:00

C1

Dumbbell Chest Press

2 x 12

C2

Incline Supported Row

2 x 12

C3

Band Pull-aparts

2 x 15

C4

Single Arm Triceps Kickback

2 x 15

C5

Wall Sit with Biceps Curls

2 x 15

C6

Sumo Squat

2 x 12

D

Low Impact Cardio

Wednesday
Phase 1 - Post Meal Walk

A

Post Meal Workout Walk

Thursday
Phase 1 - Stability | Balance | Conditioning

A1

Stability Ball Y Raise

2 x 10

A2

Isometric Hamstring March

2 x 1:00

A3

Side Plank Abduction Hold

2 x 0:30

B

Walk or Stair master

1 x 5:00

C

Squat Jump Loaded and Unloaded

4 x 5

D1

Push-ups - Hand release

3 x 10

D2

Single Arm, Single Leg Cable Row

3 x 10

D3

Split Squats

3 x 10

E

Alignment Accelerator Finisher

Friday
Week 1 Day 6

A

Post Meal Workout Walk

Friday
Foam Rolling & Mobility Work: Feet and lower leg

A

Foam Rolling & Mobility: Feet and Lower Legs

Saturday
Phase 1 - Post Meal Walk

A

Post Meal Workout Walk

Coach
More from Training by Tatum
coach-avatar Tatum Perez

CPT, 13 years of coaching, Certified Corrective Exercise Specialist, Certified Performance Enhancement Specialist, Iron Man Hawaii Finisher. When I'm not at the gym training or working you will find me with my family.

closer-image-1
closer-image-2
Build a lifetime of ageless strength

Get ready to build strength, move with ease, and feel incredible!

Get The Strength-Power Blueprint
closer-image-3
FAQs
How many days a week?
3 strength days with the option to add walking and foam rolling
What equipment do I need?
The training primarily involves dumbbells, barbells, and cardio machines. Optional equipment includes cables and machines like a leg extension, leg press, lat pull-down, etc.. Either a well equipped home gym or access to a commercial gym is recommended.
Who is the program for?
Anyone new to strength training or looking to get back on track.
The Strength-Power Blueprint
Join Today!