Customized Virtual Training Program
Customized Virtual Training Program
This program is designed for the person who wants to start a strength training routine using any equipment they have access to including their own body weight. I will customize the workouts based upon personalized needs such as specific goals, injuries, workout space and any additional equipment. I will also keep you accountable to your goals by checking in each week to make sure you are completing the workouts and are staying on track! There is a three month commitment on this program as I will be customizing the workouts around your goals, workout history, injuries or limitations, and equipment accessibility.
Sample 12-week Program
The structure of this program is a minimum 12 weeks long with up to 6 workouts per week built into it to help establish daily training habits throughout the week and to build overall strength, flexibility, core stability. Number of workouts per week will be customized for the needs and schedule of the individual but could look as robust as this:
- Days 1, 3, and 5 are strength workouts focused on building general strength and flexibility.
- Days 2, 4, and 6 are shorter workouts built around core strength & mobility designed to promote recovery from the strength training days. I also recommend getting in some cardiovascular exercise during these days.
- Day 7 is a full rest day.
There are three phases to this program with each phase lasting 4 weeks and progressing in volume and intensity.
| Phase | Purpose | # of weeks | # of days |
|---|---|---|---|
| General Strength | Intro to the exercises | 4 | 6 |
| Strength Endurance | Increase sets, reps & weight | 4 | 6 |
| Dynamic Strength | Reducing volume while increasing load and complexity | 4 | 6 |
If you have questions or have an exercise you don't think you are doing correctly, please message me in the bridge app and send me a video of you doing the exercise so I can assess what you might need to correct. Good luck and keep me posted on how its going!
Powered by Bridge!
You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.
A few key benefits:
- Exercise videos and cues to walk you through every movement
- Custom weight prescriptions based on your previous sets
- Easy tracking in the app so you can see your progress in real time!
- Daily readiness surveys to check in on how you're feeling and performing
Recommended Equipment: Dumbbells and Exercise Mat
Ready to train? Let's get started!
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$249.00
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ABOUT US
Stronghold Fitness is a community of athletes striving to get stronger, faster and more athletic. We work with young developing athletes and adults in private training, virtual training, and group training settings.
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