Labor-Movement Winter Training

Mobility and Corrective Program - Addresses common underlying movement limitations. Light weight/kettlebells ideal but not necessary. You can use any object that gets to the foundation of the movement. (Ex. instead of kettlebell, could use water bottle or pack filled with weight.)Schedule runs as playlist and can accommodate changing schedules.Duration: 4 weeksDays per week: 2Time: 15-20 minutes, once familiar with movements.

Train from Home - Beginner: Bodyweight program with three phases: Foundation (2 weeks), General Preparedness (3 weeks), and Metabolic (3 weeks). Each phase builds on the previous. Athletes can choose to add weight to movements.Schedule runs as playlist and can accommodate changing schedules.Duration: 8 weeksDays per week: 3Time: 50-60 minutes, once familiar with movements.

Train from Home - Intermediate/Advanced: Two phases, three weeks each, that build on each other. Strength and form/technique exercises. Intended for use with no equipment, however athletes may choose to add weights to some exercises.Program runs as a playlist and can accommodate changing schedules.Length of program: 6 weeksDays per week: 4Duration: 50-60 minutes, once movements are familiar.

General Athletic - Beginner: This program progresses you toward a series of more complex movements that will improve your overall athletic strength. Three phases focus on improving your coordination and strength. Recommended equipment: bands. Athlete may choose to add weights to some exercises.Schedule runs as playlist and can accommodate changing schedules.Duration: 8 weeksDays per week: 3Time: 50-60 minutes, once familiar with movements.

Strength Training - Beginner/Intermediate: Program breakdown as follows - 2 weeks Foundation, 2 weeks General Prep, 4 weeks Hypertrophy. Gym access recommended for best use with programmed exercises.Schedule runs as playlist and can accommodate changing schedules.Duration: 8 weeksDays per week: 2Time: 50-60 minutes, once familiar with movements.

Westside Barbell is a long-standing staple for barbell and strength training. Written in traditional 4x/week format. If barbell selections are limited, a standard barbell is fine to use. Best for those with prior exposure to barbell training and comfortable using % rep max for weight choice.Schedule runs as playlist and can accommodate changing schedules.Duration: 9 weeksDays per week: 4Time: 50-90 minutes, depending on rest time.