Women’s Strength – Phase 1
16 weeks training / 3 days a week
This program emphasizes strength (maximal strength, postural strength as well as strength through range-of-motion) and hypertrophy (the building of muscle).
We’ve broken up the training into 4-week blocks where certain exercises will be added or rotated in and out to increase volume on certain muscle groups or to introduce a novel stimulus. There are three sessions in total per week. Two of those sessions emphasises the strength component of your training as well as some accessory work to complement your strength increases. The last training of the week prioritises volume work to build and tone the muscle and prevent injury.
In week 16 all your hard work will be put to the test with 1RM testing where you can see how much your strength has increased!