The Stronger You Project

Adam Willis

Coach
Adam Willis

The Stronger You Project is a group training program for Women who want to get stronger, more athletic, look and feel younger than their years, and be capable of taking on all of life's adventures and challenges.

This program has been developed using the same successful principles that I have used with hundreds of Women to achieve incredible results with over the last twenty five years. The program offers a transformational training experience that encompasses strength, power, hypertrophy, and so much more.

The Stronger You Project has 3 primary strength-training workouts each week, with 2 optional conditioning workouts for those who want to train more.

Some things you can expect on the program: Jumps, plyometrics, and other power exercises, to increase power and athleticism. Common exercises like Squats, Split Squats, Deadlifts, Bench Presses, to improve strength. Accessory movements to build lean muscle, work on weaknesses and stay healthy.

Experience great training and transformative results by clicking the link below.

$60 / mo
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Stronger & More Capable
Strength training is a foundational component of The Stronger You Project, and this program will take your strength to new heights. All 3 training days emphasise strength training and focus on exercises like Squats, Bench Presses, Deadlifts, and Split Squats. Accessory movements and core training will develop lean muscle, address weaknesses and imbalances, and improve health and resilience.
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Feel Athletic & Powerful
Being powerful and athletic is the fountain of youth, and training them becomes even more important as we age. Jumps, plyometrics, and other explosive exercises are used every week in the program to improve your power, explosiveness, and athleticism, all helping you look and feel younger than your years.
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Train With Purpose
Every element of The Stronger You Project has a clear purpose. Everything; the training phases, each workout, every exercise, and how each week progress, all have a purpose and are designed to help you see great results in strength, power, athleticism, and overall health and wellbeing. No fluff. No filler. If it doesn't help you see results it doesn't go into the program.
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No More Guesswork. Get Results
Your time is your most valuable resource, and I'm here to make sure that you make the most of it. No more hoping, guessing, or stressing about what to do, how to do it, or if it's gonna work. Expect nothing less than incredible results from The Stronger You Project.
Features
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Access to your coaches
If you have a question, need guidance or support, or would like technique feedback, your coach, Adam, is just a message away
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Programming 3 days per week
The Stronger You Project has 3 primary strength-training workouts each week, with 2 optional conditioning workouts for those who want to train more.
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Exercise Video Guidance
Each exercise has a technique video so you know exactly what to do and how to do it.
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Detailed, expert instruction
Beyond the sets and reps, you'll get all the details you need to maximise your progress each training session.
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Delivered through TrainHeroic
The TrainHeroic app makes training on The Stronger You Project program quick and easy. Just open the app. Click on your workout and get training.
Equipment
Required
Barbell // Plates // Power/Squat Rack // Dumbbells
Recommended
Piece of Cardio Equipment [Rower, Bike, Treadmill etc] // Cable Machine // Pull-Up Bar // Trap Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Block 2: Phase 1: Day 1: Athletic-Focused Day

A1

90/90 Hip Switch

1 x 6

A2

Off-Set Cat-Camel

1 x 6

A3

Adductor Rock-Back & Thread the Needle

1 x 6

A4

2-Point Glute Mobilisation

1 x 6

A5

World's Greatest Stretch [New]

1 x 6

B1

Weighted DB Squat Jump [non-repeating]

3 x 5

B2

Box Jumps

3 x 5

C

Heels Elevated Front Squat

5 x 4

D

Push Press

E

Incline Bench Supported 1-Arm DB Row

F

Single Leg Hip Thrust Max' Effort Isometric

3 x 0:20

Conditioning

G

(Optional) - High-Effort Short-Duration Sprints

Using a bike or a low-incline treadmill, complete: . 8 Rounds of: > 6-8s "max effort" sprint (Bike = 8s @10/10 effort / Treadmill = 6s @8-9/10 effort) > 75s Rest

Tuesday
Optional Conditioning Day 1: Block 2: Phase 1: 00:15/01:45 Intervals

Conditioning

A

00:15/01:45 Intervals

Using a bike, complete the session below: . > 10-minute Warm-Up: Gradually build to a 7/10 effort over the 10 minutes . Then... . 6 Intervals of: > 00:15 @ maximum effort > 01:45 rest . Then... . > 5-10 minute Cool Down @3-4/10 effort

Wednesday
Block 2: Phase 1: Day 2: Strength-Focused Day

A1

Off-Set Cat-Camel

1 x 6

A2

90/90 Hip Switch

1 x 6

A3

Adductor Rock-Back & Thread the Needle

1 x 6

A4

2-Point Glute Mobilisation

1 x 6

A5

World's Greatest Stretch [New]

1 x 6

B

Rhythmic Split Squat Jumps [Unweighted]

3 x 6

C

Barbell Romanian Deadlift

5, 5, 3, 3

D

DB Bench Press

E

Eccentric Only Chin Up

3 x 2

F

DB Rear Foot Elevated Split Squat

G

Dynamic Cable Core Rotations

3 x 6

Conditioning

H

(Optional) - High-Effort Medium Duration Sprints

EQUIPMENT CHOICES: > Any gym bike - best options, however, are Assault Bike, Bike-Erg or Watt Bike > Treadmill Running - only choose this if you've been running consistently for the last 8-12 weeks > Rower * Choose the equipment that allows you to work as hard as possible for the programmed intervals. ** Whichever you choose, stick with that option for the next 4 weeks . > Week 1 & 2: 3x 1:30 / 2:00 > Week 3 & 4: 4x 1:30 / 2:00 * Work as hard as possible during your work period

Thursday
Optional Conditioning Day 2: Block 2: Phase 1: :240/:120 Intervals

Conditioning

A

:240/:120 Intervals

Using a bike, rower, treadmill or running outside, complete: . > 5-minute Warm-Up: Gradually building up over the 5 minutes to a 7/10 effort. . Then... . 5 Intervals of: > 240s Work @8/10 effort > 120s Active Recovery @5-6/10 effort . Then... . > 5-minute Cool Down: @3-4/10 effort

Friday
Block 2: Phase 1: Day 3: Hypertrophy-Focused Day

A1

Off-Set Cat-Camel

1 x 6

A2

90/90 Hip Switch

1 x 6

A3

Adductor Rock-Back & Thread the Needle

1 x 6

A4

2-Point Glute Mobilisation

1 x 6

A5

World's Greatest Stretch [New]

1 x 6

B

Heels Elevated High Bar Back Squat

C1

60 Degree Neutral Grip DB Press

C2

Chest-Supported DB Row

D

Dumbbell Back Extension

E1

Chest Supported DB Lat Raise

E2

Chest Supported Y-Raise

Conditioning

F

(Optional) - 100 Calorie Time Trial

> Complete 100 calories on a bike or rower as fast as possible . > Aim to beat your time each week

Coach
More from Adam Willis
coach-avatar Adam Willis

Strength & Conditioning Specialist, GGS Women's Coaching Specialist, Pregnancy & Postpartum Athleticism Coach, GGS Menopause Coaching Specialist, Precision Nutrition Coach, and more.

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FAQs
How long are the workouts?
The 3 strength workouts can be completed in 60 minutes. The 2 optional conditioning workouts take, on average, 30-45 minutes
What is the training split?
The exact training split for rolling programs like this is can vary because the split, exercises, rest, tempo, and all program variables are purposefully selected based on the goal of that particular training phase. However, the most frequent split used is 3 Full-Body Workouts
How long are the training phases?
Training phase length can vary, but most are 4 weeks in length, with each training week in the phase changing slightly from week to week.
What if I'm new to lifting or don't know how to perform an exercise?
No problem. Each exercise has a demonstration video with detailed lifting tips. You can also get feedback on your lifts from Adam by sending him a form check video.
What if I miss a workout?
If you miss a workout, you can use the app to move it to another day. If there is a week where you can only get 2 workouts in, choose days 1 and 2. If you miss a week due to illness, vacation, etc, just jump back in when you can get back.
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The Stronger You Project
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The Stronger You Project
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