Beer League Hockey | Intro to Strength & Conditioning: Foundations

Hello and welcome to Strive Strength Lab!

I'm so excited to finally have this baby launch, I took my sweet time creating this for you!

This program is for: the folks who haven't been following a consistent workout routine and would consider themselves beginner/novice when it comes to working out. 

This program is NOT for intermediate or advanced lifters (I will have programs for you coming soon, though!)

With this program, you can expect to improve:

1. Movement quality and competency
2. Strength/power
3. Conditioning

Each phase has a different theme, building off of the previous phase. 

• Phase 1. Movement Foundations: Get acquainted with basic movement patterns and how to perform them correctly
• Phase 2. Strength: Building off of the previous phase where you learn to move well, we start to decrease the rep ranges, increase the intensity and build strength
• Phase 3. Power: By this point you should feel more confident with the previous 8 weeks under your belt. Now it's time to express that power!

How to use this program:

• There are 2 strength days, and 2 conditioning days in each phase
• It is up to you to decide what the best layout is to complete these workouts.
• I would recommend splitting it up by alternating strength and conditioning workouts through out the week, but you can choose which days based off your schedule.
• Make sure to log all your working set weights so you can track your progress

How to download the app:

Breakdown of Lingo:

• Warm Up sets: 1-2 light weight sets that do not fatigue you. These should help you feel primed for the main lift and you do not log these in the app
• Tempo: eccentric (lengthening muscle action), isometric (constant muscle length), concentric (shortening muscle action)
• How to "Brace": place your hands around your sides, inhale and feel your ribcage expand. That built up pressure is bracing your spine.
• RPE: Rate of perceived exertion 1-10; 1=existing and breathing, 10= max effort deadlift. This is the method I use to prescribe intensity 

How this product works: 

You have access for 16 weeks and will deactivate after that 16 weeks. Your data will still exist and you can purchase again if you wish to repeat. Your previous numbers will still be there, however, the goal is to move onto the next program after you have completed this one.

Lastly... 

If you adhere to this program and complete all the weekly workouts within 16 weeks, you can expect to feel a significant difference on and off the ice. Your ability to exert and recover will improve. You will be able to find that second gear on the ice much quicker and beat your opponents to the puck more often. 

The fact that you made it this far tells me that you're ready for a change. 

Let's get after it and pursue MORE.

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