18-week training programme
Strength Training Foundations
WHAT IS INCLUDED
18-week Training Plan
Regardless of experience we all need to come back to a foundation phase to make sure you have the base to be able to take on the demands of later training methods. This is due to the fact that a lot of the more advanced training systems neglect certain aspects of the body. This phase is designed to intelligently strengthen key areas and will safeguard you from picking up injuries in the future.
Now it’s time to make these new muscle fibres stronger and more resilient. Programming this way is the most functional way to maximise your training. First building a bulletproof body in phase 1, then lay down new muscle fibres in phase 2 and finally make these new fibres stronger in phase 3
The 18-week plan comes in an easy to use app with videos detail about each session as well as a training log to track progress. There is also 3 e-books for a comprehensive breakdown of each phase.
WHAT IS INCLUDED
18-week Training Plan
Phase 1 - Base Building
Regardless of experience we all need to come back to a foundation phase to make sure you have the base to be able to take on the demands of later training methods. This is due to the fact that a lot of the more advanced training systems neglect certain aspects of the body. This phase is designed to intelligently strengthen key areas and will safeguard you from picking up injuries in the future.
Phase 2 - Foundation Muscle
It’s time to start working on increasing muscle mass. Hopefully that doesn’t sound too scary, as we should all be looking to increase muscle mass as part of our training regardless if your overall goal is fat loss, to become pain free or performance based. Laying down new muscle takes time and dedication. There is no magic formula and I’m not going to suggest this phase will miraculously add 5kg’s of mass in 6 weeks, as no workout can do that. However it will build the foundation for increasing muscle and set a framework to start to increase the intensity of your training.
Phase 3 - Foundation Strength
Now it’s time to make these new muscle fibres stronger and more resilient. Programming this way is the most functional way to maximise your training. First building a bulletproof body in phase 1, then lay down new muscle fibres in phase 2 and finally make these new fibres stronger in phase 3
Squat & Deadlift - Technical Manuals
To help you be successful in the gym the 18-week plan comes complete with technical manuals to ensure you know exactly how to perform each lift. Including how to choose the best variation for you, understand how to cue the movements, a joint by joint approach to technique and a troubleshooting section.
Mobile App
The 18-week plan comes in an easy to use app with videos detail about each session as well as a training log to track progress. There is also 3 e-books for a comprehensive breakdown of each phase.
ACCESSIBLE
Access you workout plan through the AV Personal Training app to use in the gym and on the go.
track progress
In app tracking for all exercises, reps, sets and weights. Monitor progress and work towards personal bests.
videos
Access to supporting videos for every exercise in the plan with key technique points.
Support
In-app group messaging and e-book training manuals to help guide you through the workouts and technical lifts.
FAQ
What is included?
5 PDF guides and access to the training plans via the AV personal training app.
How are the workouts broken down?
The training plans are based on a 4 or 5 part split routine, 2 x upper, 2 x lower body and an optional full body accessory day.
how do i get the app ?
Once you have subscribed you will receive an email invitation to download the app. The app is available on iOS and android.
How many days a week will I need to train?
It is a 4 day upper lower split with an optional 5th accessory day.
how LONG DO I HAVE ACCESS TO THE APP?
18 weeks from the start of the programme but you have access to the PDF copy of the programme which are yours for life.
What equipment will i need?
You will need access to a gym with a squat rack.
Mastering The
Squat & Deadlift
As part of the 18-week workout plan you’ll receive PDF guides on mastering the squat and mastering the deadlift.
These unique guides have over 100+ coaching videos and a full break down of the deadlift and squat patterns for you to really master your technique.
