POW[H]ER

COACH CRESSWELL

Weightlifting, Olympic Lifting, Functional Fitness, Strongman, Personal Training, General Fitness, Endurance, Strength & Conditioning, Mobility, Bodybuilding, Women's Training
Coach
Lance Cresswell

Are you an everyday woman looking to level up her training and become all-round more powerful?

Do you want to get stronger, have a better lung capacity, build more athleticism AND look like it?

If the answer is yes, then POW(H)ER is literally made for you!

POW(H)ER takes the best bits of different training methods from everywhere it can and blends it together in a way that works!

You'll build explosiveness from utilizing sport specific training methods. You will become stronger from using power-lifting programs. You will build coordination and skill from learning Olympic lifts. You will build a body that LOOKS like it means business by using classic bodybuilding techniques! & much more!

POW(H)ER plans your programs this all in a way that an every day woman can handle, meaning we take your recovery into consideration! We also believe that exercise should enhance the quality of our lives, NOT take away from it. That means not having an excessive training schedule! Longevity is a TOP priority for us and nothing you do will compromise that!

Try POW(H)ER for FREE for 7 days!

$65 / mo
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Get STRONGER
Use advanced methods to strengthen your foundation
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Build POWER
Learn how to become faster, more coordinated and all around more powerful
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Level UP
Learning delivered regularly to better understand your workouts
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 4 days per week
A balanced approach using mixed methods of training from classic hypertrophy, strength training, endurance, strongman and more!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Continued Education
1-2 seminars/group calls a month to discuss the programme, look at future programmes, and help educate you on how to get more out of your sessions!
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Delivered through TrainHeroic
The app is easy to simple and easy to use. Log your sessions, communicate with your coach and more all from the comfort of your phone!
Equipment
Required
Access to full gym
Recommended
Lifting Straps/Bear Grips // Barbell Clips // Magnetic Timer
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2023-8-1

A

Rowing Machine

1 x 5:00

B

Back Squat (barbell)

8, 6, 4, 2, 12

C

Lat Pulldown (supinated)

8, 6, 4, 2, 12

D1

Unilateral Leg Press (quad bias)

4 x 8

D2

Bicep Curl (db, supinating, alternating, seated)

4 x 8

E

Lower Ab Drill (unilateral)

3 x 8

Tuesday
2023-8-2

A

Rowing Machine

1 x 40:00

Thursday
2023-8-4

A

Rowing Machine

1 x 5:00

B

Romanian Deadlift (barbell)

8, 6, 4, 2, 12

C

Seated Barbell Press

8, 6, 4, 2, 12

D1

Hip Thrust

4 x 8

D2

DB Overhead Tricep Extension

D3

Oblique Crunch (standing, dumbbell)

4 x 10

Friday
2023-8-5

A

Clean Turnover & Squat (warm up, barbell)

B1

Hang Power Clean (barbell)

5 x 3

B2

Vertical Jump

5 x 8

B3

Medicine Ball Slams

5 x 10

Coach
More from COACH CRESSWELL
coach-avatar Lance Cresswell

Strength, conditioning and body composition coach from Nottingham, UK. I believe the key to long term results with both our fitness and our health to be how well we can adapt. Our ability to adapt to the demands of life is a direct result of how well we have prepared. POW(H)ER helps women to prepare for anything life throws at them, and look incredible in the process.

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Long term results rest on our ability to ADAPT!

How well we can adapt to the ever changing demands in our lives is a direct result of how well we have prepared. POW(H)ER helps women to prepare for ANYTHING life throws at them, and look GREAT in the process.

Start My 7-Day Free Trial
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FAQs
How much gym experience do I need prior to starting?
I would recommend at least 6 months.
Do the sessions have to be done in any particular order?
No. All programmes are designed to be flexible with when you do them.
How much communication will I get with the coach?
You should expect a response within 24 hours Monday - Friday.
When does the further learning take place?
Usually once a month before starting a new training cycle. If you miss the further learning webinars, you will be able to find recordings of these on the POW(H)ER page on 'coachcresswell.co.uk/powher'. Follow pow.h.er on instagram to stay up to date with all further learning!
How long do the sessions take?
Between 45-75 minutes depending on the session.
What physical condition do I have to be in to join this team?
You will need to be free of injury/tightness enough to engage in an exercise programme that includes (but is not limited to) things like squats, deadlifts, presses and pulls. Your overall physical fitness does not limit you at all but always consult your doctor before starting an exercise programme.
The Proof
verified-athlete-avatar Yasmin Taylor

Student, mother of 5, business owner

Verified Athlete

"POW(H)ER has structured my workouts in a way that has supported my long term goals. I love starting a challenging programme and seeing improvements week to week. The progress I have made by building solid foundations with Lance is unbelievable. I now have so much confidence in my ability in the gym."

verified-athlete-avatar Farheen Munshi

Full time mum

Verified Athlete

"POW(H)ER programmes push me and allow me to reach my training potential. I don’t worry about what I will do in the gym. Instead I can fully immerse myself into training before a long, stressful day at work. There is enough variety that I can’t see myself following any other programmes in the future."

verified-athlete-avatar Rachael Roberts

Operations Manager, 36

Verified Athlete

"POW(H)ER has completely transformed not only my body, but the way I train. I'm stronger than ever & have grown muscle without adding body fat! Lance is a supportive and challenging coach who will always look to support your goals! I cannot recommend enough!"

verified-athlete-avatar Kat Hills

Business owner, researcher

Verified Athlete

"7 months in and i can honestly say, POW(H)ER has been the best thing ive done for my fitness! The programmes are challenging and enjoyable - and have allowed me to make more progress than i thought possible. ive shocked myself with how much strength ive been able to build across such a short period!"

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

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