The Storm by Kate

Power Athlete

Functional Fitness, Women's Training, General Fitness, Strength & Conditioning, Weightlifting

Coach

Kate Welbourn

The Storm is progressive strength and conditioning for women who want more from training than simply burning calories.

Life asks a lot of you. Your training should prepare you for it. Build muscle, move with confidence and develop strength that carries into everything you do.

Your membership includes:

1 Foundation Lower-Body Strength Session Every Week: Build strong legs, powerful hips and useful strength that carries into everyday life.

1 Optional Aerobic Conditioning Session Every Week: Improve your fitness and recovery without sacrificing the strength you’re working to build.

1 Optional Mobility + Core Session Every Week: Develop balance, mobility and trunk strength while supporting recovery between heavier sessions.

1 Foundation Upper-Body Strength Session Every Week: Build pressing power, pulling strength and the confidence to handle heavier weight.

1 Optional Additional Strength Session Every Week: Add more strength work when your schedule, goals and recovery allow.

Built-In Scaling and Beginner Guidance: Use Kate’s coaching notes and movement modifications to train at your current ability and progress within the same system.

Complete the two foundation sessions first, then add the optional work when your schedule and recovery allow. Whether you train twice or complete all five sessions, every day has a purpose.

$30 / mo

Start My 7-Day Free Trial

MOVE WITH CONFIDENCE

Build the strength, balance and control to feel more capable in the gym and everyday life.

BUILD MUSCLE. GET STRONGER

Structured programming, intelligent progressions and proper recovery turn consistent training into measurable progress.

MAKE YOUR WEEK WORK

Life rarely hands you a perfect training week. Complete the two foundation sessions, then add conditioning, mobility, core and extra strength around everything else that needs doing.

MASTER EVERY MOVEMENT

Detailed coaching videos help you execute every lift with confidence and intent.

DISCOVER WHAT YOU CAN DO

Kate’s coaching challenges you to lift heavier, move beyond self-imposed limits and build confidence that carries beyond the gym.

Features

BUILT-IN SCALING

Use Kate’s coaching notes and movement modifications to train at your current ability.

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

PURPOSEFUL PROGRAMMING

Follow progressive strength and conditioning developed by Kate Welbourn and backed by Power Athlete.

EXPERT WALKTHROUGHS

Learn each movement with demonstration videos, clear instructions and practical coaching points.

DIRECT COACH ACCESS

Ask questions and get guidance from Kate through the TrainHeroic activity feed.

TRAIN WITH THE TEAM

Share your wins, stay accountable and train alongside women working toward the same goal.

TRACK YOUR PROGRESS

Log your weights, reps and results to see your strength, consistency and performance build over time.

Equipment

Required

Barbell and plates // Squat rack // Bench // Dumbbells // Kettlebells // Resistance Bands // Pull-up Bar // Dip Station // Box // Medicine Ball // Physio Ball // Bike, rower or similar cardio equipment

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

D35 Mandatory Lower Focused

Med Ball to Toes

3 x 10

Air Squat

3 x 10

Banded Lateral Walks

3 x 10

Back Squat

5 x 3

Bodyweight Bulgarian Split Squat

5 x 5

New Row Machine

8, 6, 4

Band Resisted DB Floor Press/Flies

8, 6, 4

Bicep Curl to Shoulder Press

8, 6, 4

Echo/Assault/Implement of Choice

3 x 0:20

Split Stance Overhead Tricep Extension

3 x MAX

Windshield Wipers on Wall

3 x 10

Cool Down Progression 1

For Completion

Tuesday

D36 Optional Conditioning

Contralateral Dead bugs

3 x 60

Medball Explosive Scoop Throw

3 x 5

Deficit Push Ups

3 x 10

Echo/Assault/Implement of Choice

3 x 0:20

Russian KB Swings

1 x 30

Heavy Sandbag Front Carry

1 x 30

Standing Calf Raises w/ Single DB

4 x 25

Wednesday

D37 Optional Core, Mobility, Stability

Banded Full GHRs

3 x 10

Hip Opener banded lunge

3 x 10

Curtsey Lunge

5 x 5

DB Jump Lunge

5 x 5

Banded Dead Bugs

Band Resisted Dead Bugs - Hands to Feet

3 x 1:00

Handstand hold box hip opener

3 x 10

Ab complex

3 x 10

Dumbbell Lateral Raise

Dumbbell Front Raise

Rear Delt Fly

Thursday

D38 Mandatory Upper Focused

Side Pillar to Hip Drop and Reach

3 x 10

Pillar to Plank Press Up

3 x 10

Banded Glute Bridge

3 x 10

Seated DB Press

4 x 5

Pull Up - Strict

4 x 5

Band Resisted Trap Bar Deadlift

3 x 5

Glute Kickback

3 x 8

Echo/Assault/Implement of Choice

4 x 0:20

Banded Rear Delt Pull

3 x 12

Banded Cable Lower Abs

3 x 15

Cool Down Progression 2

For Completion

Friday

D39 Optional Hypertrophy

Pillar to Plank Press Up

3 x 10

Empty Bar Front Squat

3 x 10

Chin Ups

3 x 5

Trapbar Deadlift

4 x 4

Dumbbell Bulgarian Split Squat

4 x 10

Angle 90 (orange grip) Lat Pull Down

4 x 10

Saturday

D40 Optional 3rd Sprint Day

Echo/Assault/Implement of Choice

4 x 0:20

Fast Ruck

1 x 30:00

Coach

More from Power Athlete

Kate Welbourn

Kate is a mother of three, cancer survivor, coach and CrossFit Games team athlete. Nearly 20 years of strength training has carried her through career, motherhood and serious illness. She created The Storm to help women build muscle, train with confidence and discover how strong and capable they can become.

BRING THE THUNDER

Don't wait for the storm to pass. Become it.

Start My 7-Day Free Trial

FAQs

Is The Storm right for me?

The Storm is for women who want to build strength, lean muscle and conditioning while moving well for years to come. It’s best suited to those with some training experience, but newer athletes can follow Kate’s coaching notes and movement modifications.

How do i begin? IS there a "Day 1"?

The Storm is an evolving team program, so you can join at any time. Start with the two foundation strength sessions, using Kate’s coaching notes and modifications to suit your ability. There’s no need to catch up or wait for a new cycle. Start where the team is and build from there.

How many days a week do i need to train?

The Storm provides five days of programming, but only two are essential. These foundation sessions build upper- and lower-body strength. The other three add conditioning, mobility, core work and extra strength. Allow 60 minutes per session, prioritizing the foundation days when life gets busy.

The Proof

Trisha Coleman

The Storm Athlete

Verified Athlete

"Training twice a week, my bone density increased by 4.25%, my body fat dropped by 5.2% and I gained three pounds of lean muscle in one year. Proof is in the numbers."

Sandra Hernandez

The Storm Athlete

Verified Athlete

"My back squat went from 35 lb to 175 lb in just over six months. The physical progress is obvious, but just as important is the confidence I’ve built along the way."

Join Your Virtual Gym

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

The Storm by Kate