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Training Articles

Beginner Training

Intermediate Training

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Now you have learned to move in a more efficient manner and build some base strength &

condition, we can look to introduce a structured weight training program

Now you have learned to move in a more efficient manner and build some base strength &

condition, we can look to introduce a structured weight training program. Using simple items

such as a bench, dumbells, barbells, kettlebells and a few stations, you will be able to train

every major muscle group in the body. The aim now is to build upon what you have already

achieved, but still incorporating some of the fundamental exercises which you have already

performed. The sessions will be broken down to Hypertrophy, Endurance and Strength,

depending upon your overall goal.

On the Hypertrophy & Strength sessions it’s advised to try and have breaks between training

sessions, until you are up-to a more advanced level of training. This will help your body recover

from the previous training session, but will also allow you to give 100% in the next.

Note: Always look to change your training programs every 4-6 weeks, to keep the body

guessing about what is the next challenge. If you feel you can increase weights on your

exercises safely, without compromising on your good form, then do so, but only small

amounts.

Hypertrophy (Build Muscle):

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Session 1 Chest, Back & Arms

Exercise Reps Sets Rest between sets

Press-ups 12 2 2m

Lunges Alternate Leg (BW) 10 2 2m

Dumbell Single Arm Row 10 4 2m 30secs

Dumbell Chest Press 10 4 2m 45secs

Double Dumbell Row (Paralell Grip) 10 3 1m 30secs

Dumbell Incline Press 8 3 2m 45secs

Dumbell Bicep Curl (Seated) 12 2 2m

Tricep Extension 12 2 2m

Crunches 15 3 1m 30secs

Squats (BW) 15 2 1m 45secs

V-Sits (alternate leg) 12 2 1m 30secs

Session 2 Shoulders & Abs

Exercise Reps Sets Rest between sets

Dumbell Shoulder Press 12 4 2m 30secs

Sit-ups 12 3 1m

Upright Row 15 3 2m

Seated Lateral Raises 10 3 2m

Alternate Elbow to Knee 15 2 1m 30secs

Reverse Flye 12 3 2m 30secs

Infront Raises 10 2 2m 15secs

Leg Raises on Bench 12 2 1m 30secs

Barbell Shrugs 15 2 2m 15secs

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Session 3 Legs & Conditioning

Exercise Reps Sets Rest between sets

Dumbell Step-up (Alternate leg) 12 3 2m

Calf Raises (BW) 20 5 1m

Barbell Squat 8 4 2m 30secs

Skipping 30 seconds 4 1m 30secs

Kettlebell Double Handed Swings 25 3 1m 45secs

Plank 30 second hold 3 1m 45secs

Walking Lunges with Twist (KB) 12 2 3m

Light Dumbell Shadow Box 45secs 3 1m 15secs

Endurance:

This following program can be performed as a circuit or as it is listed. This will challenge your

muscles and your lungs, so take it steady. This can be performed 3-4 times a week due to the

load of the weights being a lot less.

Note: Do not sacrifice form for reps, if you are struggling to complete the number of reps,

reduce the weight by 10% and carry on.

Exercise Reps Sets Rest between sets

Dumbell Shoulder Press 15 3 1m 30 secs

Sit-ups 15 2 1m

Press-Ups 15 4 1 m

Speed Step ups 20 2 1m 15secs

Burpees 12 2 1m 45secs

Skipping 1-minute 3 1m

Kettlebell Cleans 15 3 1m 15 sec

Barbell Squats 20 2 1m 45secs

Back Extensions 15 2 1m 45secs

Star-Jumps 20 2 1m 30 secs

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Lunges BW 20 3 2mins

Strength:

This is the foundations of a stronger body. The exercises have been planned to allow maximumstrength building. This is crucial if you are to move onto the advanced stage, where we will

introduce you to Power. As we mentioned earlier, you need to be strong to be powerful.

This strength phase is broken down to 4 x training sessions. We advise to train 2 consecutive

sessions, have a day off, then train to following 2 sessions, with a view of having the final 2

days off, to fully recover. This will place a lot of additional stress upon the body, so recover,

sleep and nutrition are vitally important to gain maximal strength.

Session 1: Chest & Back

Exercise Reps Sets Rest between sets

Bench Press 4 3 4m

Lat Pulldown or Pull-up 5 4 4m

Dumbell Incline Chest Press 6 3 4m 30 secs

Single Arm Row 5 4 4m

Dumbell Flye 8 2 3m

Barbell Bent-Over Row 6 3 4m

Weighted Sit-ups 8 2 2min

V-Sits (alternate leg) 12 2 45 secs

Session 2: Legs

Exercise Reps Sets Rest between sets

Barbell Squat 6 4 3m

Dumbell Walking Lunges 6 e/l 3 2m

Barbell Deadlift 4 5 3m

Dumbell Calf Raises (single leg) 8 5 2m

Plank 30 second hold 3 1m

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Weighted Crunch 8 3 2m 30secs

Session 3: Shoulders

Exercise Reps Sets Rest between sets

Seated Dumbell Shoulder Press 5 3 4m

Arnold Press 6 4 4m

Upright Row 6 3 2m

Barbell Curl 6 3 3m

Plate Infront Raises 8 2 2m

Reverse Barbell Curl 6 3 2m

Dumbell Shrugs 5 4 2m 30secs

Session 4: Arms

Exercise Reps Sets Rest between sets

Seated Dumbell Curl 6 3 3m

Laying Single Dumbell Pullovers 6 2 2m 30secs

Seated Hammer Curl 5 4 2m

Weighted Bench Dips 6 3 3m

Barbell Wrist Curls 6 4 2m

Reverse Barbell Curl 6 3 2m

Dumbell Tricep Extension 8 2 2m 30secs

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