ReadyUp Athletic Development

General Fitness, Women's Training, Strength & Conditioning, Tactical / Military, Personal Training, Functional Training
Coach
Zachary Phillips

Basics for Lean Strength is a 16 week program designed to create the conditions which cause a loss of body fat while increasing muscle. This is done through heavy resistance training with timed rest and anaerobic intervals. 


This program starts out very basic and builds to more complex over the course of the 16 weeks.  It would be best undertaken by an athlete with at least a few months of training experience. 

There is no running or aerobic training in this program. 
Features
3 sessions per week
Must use App app to view and log training
Program Training
$65
Get Basics for Lean Strength
Equipment
Recommended
Landmine // trap bar // dumbbells // kettlebells // cable machine or functional trainer (resistance bands are a welcome substitute) // conditioning equipment of choice such as but not limited to sled // prowler // air bike // stairs // rower or Ski Erg. A heart rate monitor is highly recommended for measuring recovery during conditioning intervals. The use of a heart rate monitor will bee key to maximizing fat loss and maintenance of muscle. 
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Sample Week
Week 1 of 16-week program
Sunday
BFLS PHI A1

A1

Forearm Plank

3 x 20

A2

Cable, Split Stance, anti-rotation press

3 x 10

B1

Landmine Goblet Squat

3 x 12

B2

Lat Pulldown

3 x 12

C1

Landmine, split stance, Romanian deadlift

3 x 12

C2

Dumbbell glute bridge bench press

3 x 12

D

Airdyne

7 x 0:15

Tuesday
BFLS PHI B1

A1

Med ball, alternating reach, dead bug

3 x 5

A2

Side Plank

3 x 0:20

B1

Trap Bar 2 Plate Block Pull

3 x 8

B2

1 dumbbell, tall-kneeling single arm press

3 x 12

C1

Two Dumbbell, Suitcase, Split Squat

3 x 8

C2

Cable, Supinated Grip, Pulldown

3 x 12

D

Airdyne

7 x 15

Thursday
BFLS PH I A1

A1

Forearm Plank

3 x 20

A2

Cable, Split Stance, anti-rotation press

3 x 10

B1

Landmine Goblet Squat

3 x 12

B2

Lat Pulldown

3 x 12

C1

Landmine, split stance, Romanian deadlift

3 x 12

C2

Dumbbell glute bridge bench press

3 x 12

D

Airdyne

7 x 0:15

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