Ipswich Strength & Conditoning

General Fitness, Strength & Conditioning
Coach
Adam Robinson

Features
3 sessions per week
Must use App app to view and log training
Team Training

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LEARN THE FUNDAMENTALS OF S&C
To maximise any training within the gym and the weight room we have to learn how to move and more importantly how to move well. Understanding the foundation movements can have a long lasting impact on our training and help us stay motivated by mastering techniques.
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START YOUR S&C JOURNEY
Strength is relative to the individual, and while we understand to become stronger, build muscle and increase our overall robustness we need to put our bodies under load. But load does not need to be heavy weights to begin with. Resistance training is so adaptive that as long as the muscles are being challenged we can build overall strength.
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ONLINE S&C
All ISC Gym's programmes are delivered via the TrainHeroic app. Every session, exercise and coaching point is provided by the ISC Coaches, who are always on hand to review, give feedback and help you progress. Exercise demonstrations and coaching is on hand, wherever your are training.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1: Day 1

Prep

A

ISC Warm Up 1

1 Minute Cardio Couch Stretch 1 x Min (Each Side) Barbell Adductor Stretch x 1 Min (Each Side) Leg Swings x 15 (Each Side) Lateral Leg Swings x 15 (Each Side) Cat Stretch x 15 Spiderman w/ Reach x 12 (Each Side) Spiderman w/ Lift x 12 (Each Side) Glute Bridge Walkout x 10 Squat to Stand x 10 Walkouts x 10 1 Minute Cardio

B1

Banded Kneeling Kickback (ISC)

4 x 12

B2

Goblet Squat (ISC)

4 x 10

B3

Hamstring Bridge (ISC)

4 x 10

B4

Scap Wall Slide

4 x 8

B5

Plank (ISC)

4 x 0:30

C1

Scapula Press (ISC)

4 x 10

C2

Eccentric Press Up (ISC)

4 x 3

C3

Single Leg Bodyweight Hip Thrust (ISC)

4 x 10

C4

Hollow Body Hold (ISC)

4 x 30

C5

Hamstring Walkout (ISC)

4 x 10

Tuesday
Week 1: Day 2

Prep

A

ISC Warm Up 2

1 Minute Cardio Pigeon Stretch x 1 Min Frog Stretch x 1 Min Thread the Needle x 12 (Each Side) Adductor Rock x 10 (Each Side) 90/90 Hip Rolls x 12 (Each Side) Banded Row x 12 Scap Wall Slide x 10 Yoga Press Up x 8 Reverse Lunges x 10 (Each Side) 1 Minute Cardio

B1

Glute Bridge W/ Med Ball Squeeze (ISC)

4 x 8

B2

Banded Hip Hinge (ISC)

4 x 12

B3

ISO Lunge (ISC)

4 x 1 @ 20

B4

Banded Row (ISC)

4 x 12

B5

Side Plank (ISC)

4 x 20

C1

3D Band Pull Apart (ISC)

3 x 15

C2

Horizontal Pull Up (Supinated Grip) (ISC)

3 x 8

C3

Wall Sit (ISC)

3 x 0:30

C4

Lying Shoulder Windmill (ISC)

3 x 12

C5

Tall Plank Knee Taps (ISC)

3 x 10

Thursday
Week 1: Day 3

Prep

A

Physical Preparation 5

1- 1 min Rowing 2- SL KB Calf raises on 25kg Plate x10EL 3- Scorpion with arm raise x8ES 4- Hip Flexor KB Raises x10 ES 5 - Banded Frog Stretch x1min 6 - Side plank leg abductions x10ES 7- Isometric YWT's x20 secs each position 8- Reverse Lunge to knee drive x8ES 9- 1 min Rowing

B1

Fire Hydrants Kickbacks (ISC)

4 x 12

B2

Reverse Nordic Curl (ISC)

4 x 8

B3

Banded Single Leg Glute Bridge (ISC)

4 x 12

B4

Seated DB/KB Shoulder Press (ISC)

4 x 10

B5

Pallof Hold (ISC)

4 x 0:30

C1

Peterson Step Up (ISC)

4 x 8

C2

Glute Bridge Walkouts (ISC)

4 x 8

C3

Banded Reverse Fly (ISC)

4 x 10

C4

Shoulder Taps (ISC)

4 x 10

C5

45 Degree Leg Hold (ISC)

4 x 0:25

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

ISC Gym: Foundations
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ISC Gym: Foundations
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ISC Gym: Foundations
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ISC Gym: Foundations