Inner Athlete Squad - Beginner Programme

Lee Smith Strength & Conditioning

Coach

Lee Smith

Are you a complete beginner to the gym?

Do you want to develop strength and fitness but have no idea where to start?

Maybe you want to go back to basics and work on a solid foundation of athleticism?

Meh, I sound like a real salesman so let's cut the BS and get straight to the point...

This programme is perfect if you want to nail down the basics whilst navigating through a developing 12 week journey designed to improve your movement, strength and overall fitness. It doesn't matter if you're a complete newbie to strength training. In fact, that's a great position to be in! Cut corners, remove the guesswork and learn from an experienced coach who has helped hundreds, just like you, increase their strength and confidence in the gym and on the field.

This programme is split in to 4 smaller phases, with each phase building on the previous. We start basic and slowly develop your skills as you progress in exercise complexity. If you're looking for a perfect companion to your sporting hobbies, then look no further. No commercial gym gimmicks. No silly exercises on a bosu ball. We're talking real developmental strength training from a coach who has helped train the best in the world!

$50

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Increase Your Force Output

All sporting movements, and life for that matter, involve how you interact with the environment around you. One of our basic human abilities is being able to produce force when it counts. Developing strength is the foundation of any movement we do - whether that's sprinting for the ball, hitting harder, or simply running for the bus!

Build a Healthy Heart

The cardiovascular benefits of this programme are second to none. Be prepared to be put through your paces using a sophisticated individualised methodology that I have used with a wide variety of newbies and elite athletes. But don't worry, we go in easy first. I'm here to improve your performance, not kill it off!

Improve Your Movement

Say goodbye to your aching and stiff body. Strength training has been shown to improve mobility and flexibility, whilst protecting your joints and ligaments. No need to stretch for hours on end. This programme will take you through a series of movements designed to improve the only body you have to live in!

Decrease Injuries

There's nothing worse than having to sit on the sidelines whilst everyone else around you is having fun. A stronger body means a more resilient structure designed to combat physical (and often mental) stress. Say bye bye to bad backs and pinged hamstrings. This programme has you covered.

Boost Confidence

Developing your body and physical performance will only bring more confidence. Proving to yourself that you can commit, dedicate and challenge yourself is not only an accomplishment in itself, but a brilliant way of boosting mood. Several studies have highlighted the importance of a properly structured training plan's positive effects on mental health.

Features

Programming 5 days per week

Each week includes a mixture of strength training, tissue conditioning, cardiovascular development and movement.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, expert instruction

Learn to perform exercises using tried and tested cues and instruction.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. This programme will guide you, push you and develop you, all through an app.

Equipment

Required

Barbell // Dumbbells // Treadmill

Recommended

Common gym equipment (gym membership advised)

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Bretzel

1 x 8

Thoracic Rotation - Lying

1 x 8

Pigeon Stretch - Reach

1 x 8

WGS (World's Greatest Stretch)

1 x 8

Frog Stretch

1 x 8

Lat Stretch

1 x 8

Hamstring to Deep Squat

1 x 8

Non-Countermovement Jump

1 x 5

Bodyweight Box Squat

3 x 8

Box Push Up

3 x 8

1-Arm DB Row

3 x 8

Glute Bridge

3 x 8

Reverse Hyperextension - Bent Knee

3 x 8

Plank

3 x 30

Lateral Bridge Pulse

3 x 8

Monday

MAS Prep 1

Calf Stretch

1 x 8

Treadmill Work

1 x 3:00

Quad Stretch

1 x 8

Hamstring Walk

1 x 8

Walking Hip Cradle

1 x 8

Lateral Lunge Stretch

High Pogo

1 x 10

Treadmill Work

1 x 30:00 @ 5

Tuesday

Week 1 Day 3

Blackburn Series

3 x 5

Core Series for All Ages (Ab Circuit)

3 x 1

Ground Activation Series from Side Laying Position

3 x 1

Stick Hinge

3 x 8

Wednesday

MAS Prep 2

High Pogo

1 x 10

Treadmill Work

1 x 3:00

Quad Stretch

1 x 8

Hamstring Walk

1 x 8

Walking Hip Cradle

1 x 8

Calf Stretch

1 x 8

Lateral Lunge Stretch

Treadmill Work

1 x 30:00 @ 6

Thursday

Week 1 Day 5

Frog Stretch

1 x 8

Lat Stretch

1 x 8

Hamstring to Deep Squat

1 x 8

Non-Countermovement Jump

1 x 5

Pigeon Stretch - Reach

1 x 8

WGS (World's Greatest Stretch)

1 x 8

Thoracic Rotation - Lying

1 x 8

Bretzel

1 x 8

Bodyweight Box Squat

3 x 8

Box Push Up

3 x 8

1-Arm DB Row

3 x 8

Glute Bridge

3 x 8

Reverse Hyperextension - Bent Knee

3 x 8

Plank

3 x 30

Lateral Bridge Pulse

3 x 8

Coach

More from Lee Smith Strength & Conditioning

Lee Smith

From training thousands of clients of all levels, I have honed my skills and methods to maximise physical performance. My academic background involves a BSc in Strength and Conditioning & MSc in Sports Medicine, alongside various accreditations. My experiences include assisting elite youth athletes at professional sporting clubs, UK professional fighters and Olympic/Paralympic Gold Medalists.

Ideal For Complete Beginners

Even if you're completely new to strength training, this programme covers all of the basic movements that you'll experience as you progress through your training 'career'. The 12 weeks will keep you engaged throughout!

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FAQs

Will this help with fat loss?

Of course! However, training in the gym for fat loss is a waste of time. You can run for 60 mins, burn approximately 500 calories, then get a little too frisky at dinner and finish the rest of the bottle of wine and put those 500 calories back in. So train for other reasons, and eat to lose fat.

How long is the programme?

12 weeks over 4 different 3 week phases. The first phase we work on basic movements, then increase the complexity as you get stronger.

I've never been in a gym before, is this really for me?

When you join a gym, have a chat with the staff to give you an induction so you know where to find certain equipment. This programme will start at a basic phase, meaning it's brilliant for complete newbies. However, If you do need more assistance, always reach out to me and i'd be glad to help.

I struggle to stay motivated.

This is completely normal! But see this as a challenge. A journey of the new, more athletic, you. The app is incredibly easy to use and with all of your programming sorted for you, all you have to do is turn up, click start and follow along. Once you start seeing true results, you'll be hooked!

Won't strength training make me bulky?

Have a watch of this: https://www.leesmithsc.com/strength-women This programme is more than just how you'll look. Don't get me wrong, you'll look great! But you'll be stronger, fitter and more knowledgable about training. You'll learn more about what works for you and how to train effectively.

How long until i see results?

Beginners develop strength, really fast. You'll improve almost week to week. Think about how different you will be at the end of the 3 months. People spend ££££ every year on cosmetics, but don't effectively work on what's inside. The way you look, is a representation of the training/eating you do.

Do I need to join a gym to follow this programme?

It depends. If you have access to a barbell, dumbbells and a treadmill, then you can train anywhere that has this equipment. Typical gyms will have all of this, but if you have a home gym that caters to the required equipment above, then feel free to train at home.

Can I perform the programme again once i've completed it?

Yes, once you've completed the programme, you can start all over again if you wish. However, you will be a level above the intended target for this plan. You'll no longer be a beginner and will require more stimulus. However, I run a weekly Intermediate/advanced training programme with the same app.

If the programme isn't for me, can I get a refund?

Despite a really positive response from others, I understand that sometimes it just might not be for you. If before the end of the first week you're not feeling it, then contact support@trainheroic.com for a refund. Or reach out to me and I'll see if I can help on why you're not enjoying it.

The Proof

Tonia H

Former Gym Novice

Verified Athlete

"I really lacked motivation in going to the gym, but my whole attitude is changing! It's so easy to do and fit in to my day. I love how it focuses on every part of the body."

Dan Snelling

Ex-services, now avid runner!

Verified Athlete

"I've always loved running but being a father of two children - I didn't feel like I had the time to look into how to train properly for marathons. A friend put me in contact with Lee who advised I do this training plan. Wow what a difference. Really easy app to follow too."

Lauren

Full Time Nurse

Verified Athlete

"Great variety of sessions! Love the app. No complaints."

Kate Mellor

Associate

Verified Athlete

"I've always enjoyed going to the gym and running, but it was nice to have something to follow that changes over time. I get bored easily ha!"

Customer Reviews

Overall Rating

Inner Athlete Squad - Beginner Programme

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