HeldersStrength
Gymnastics, Rugby, Football , Functional Fitness, General Fitness, Power SportsLevel 1 & 2 Strength & Conditioning Program
Great program for any beginner wanting to improve their lifting strength and power. The program contains all lifts videos completed by yours truly. You are welcome to contact for tips or possible a more advance online coaching. If nothing else have Fun.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
HSTPU Progression by Heldersstrength
3 x 5
A2
HSTPU Progression by Heldersstrength
3 x 5
B
Power Snatch by Heldersstrength
5, 4, 3, 3, 3 @ 50, 60, 70, 70, 70 %
C
Power Clean by Heldersstrength
5, 4, 3, 3, 3 @ 50, 60, 70, 70, 70 %
D1
Clean Deadlift by Heldersstrength
4 x 5 @ 100 %
D2
GHD Hip Extension
4 x 10
D3
Oblique Side Crunch
4 x 15
A1
Band Shoulder Extension By Heldersstrength
3 x 5
A2
Band Shoulder Activation by Heldersstrength
3 x 5
B
DB Chest Fly
4 x 8
C
Bench Press by Heldersstrength
5 x 10 @ 50, 60, 70, 70, 70 %
D
Incline DB Bench Press
10, 8, 8, 8 @ 50, 60, 60, 60 %
E
Back Squats By Heldersstrength
10, 5, 5, 5, 5, 5 @ 25, 50, 50, 50, 50, 50 %
F1
Rowing
5 x 250
F2
Push Press by Heldersstrength
5 x 5 @ 60 %
F3
Box Jump
5 x 15 @ 20
F4
Plank
5 x 1:00
A1
Dip
4 x 10
A2
Barbell Hip Thrust
4 x 15 @ 60, 70, 80, 90 %
B
Leg Press
4 x 10 @ 330.69 kg
C1
Leg Adductor by Heldersstrength
5 x 15 @ 99.21, 121.25, 143.3, 165.35, 187.39 kg
C2
Leg Abductor by Heldersstrength
5 x 30 @ 121.25, 143.3, 165.35, 187.39, 209.44 kg
D
Front Squat by Heldersstrength
10, 5, 5, 4, 3, 2, 1 @ 25, 50, 60, 70, 80, 90, 100 %
E1
Handstand walk by Heldersstrength
4 x 5
E2
Sumo Deadlift by Heldersstrength
4 x 10 @ 70 %
E3
Sit ups with Knee tuck by Heldersstrength
4 x 10 @ 22.05 kg
A
Lat Pull Down by Heldersstrength
4 x 15 @ 50 %
B1
Seated Row by Heldersstrength
15, 12, 12, 12
B2
Straight Arm Pulldown
4 x 10
C1
Single Arm Bent over Rows Heldersstrength Program
4 x 12
C2
Romanian Deadlift (RDL)
4 x 10 @ 50, 60, 60, 60 %
D1
Assault Bike
4 x 8
D2
Wall Balls
4 x 15 @ 13.23 kg
D3
Jumping Pull-Up
4 x 12
D4
Sit-up
4 x 30
