TOP TIPS WHEN STARTING OUT

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CONSISTENCY IS KEY
Being consistent in your training over a longer period of time
will inevitably give you the best results. Having sporadic
weeks of training 5-6 sessions followed by a month off will
never produce the same effect of a years consistent training 3
sessions per week. Forget the excuses and prioritise your
health and fitness.

THE IMPORTANCE OF NUTRITION

Your nutrition is the foundation of your fitness. lts a cliché but
you cannot out train a poor diet. Basic principies of staying
away from an excess of processed foods, drinking plenty of
water and getting enough protein to fuel an active lifestyle
are sorne very simple rules to follow when starting out.

TECHNIQUE FIRST, INTENSITY FOLLOWS

lt's very easy to get caught up in the atmosphere of the
workout, load the bar up with weight and go for it. Try to
resist. As a beginner master the basics of movement
mechanics and technique before adding more weight. The
more efficient your movements, the more work you can
complete in a shorter space of time which will give you a
better result anyway!

LISTEN TO YOUR COACH

Your coaching staff are your greatest resource in the gym, use
them! They are their to help you get the most out of your
training and only want the best for you. Listen when they are
coaching, take on board their advice and work on their cues.

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BE AWARE OF SORENESS ANO DOMS
When starting any new exercise programme you will be
exposing yourself to new movements and intensity not
normally found in your daily routine. This new stimulus is
almost inevitably going to cause to sorne soreness,
sometimes referred to as DOMS (Delayed Onset of Muscle
Soreness). This is normal.
You can help alleviate this by doing sorne light exercise to get
the blood flowing and promote recovery. Something like a
walk, row or bike at an easy pace should do it. You can also
try foam rolling and stretching. Ask your coach for more
information about these techniques.

HAVE FUN, ENJOY YOUR TRAINING

Use this time of the to blow off some steam, meet with a
friend, get fitter and enjoy yourself .
Don't get lost in the slow progress of things. Slow and steady
wins the race. Don't take yourself too seriously and have fun.

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Muscle
Hypertrophy

Muscle hypertrophy is the increase in size of

skeletal muscle i.e muscle that attaches to bones,
which we use primarily to move and maintain
posture. We increase the size of our muscles by
growing the size of the component cells that
make up the muscle. One of the most common
ways to do this is through methods of resistance
training by way of progressive overload.

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Progressive
Overload

Simply it is a method to stress the muscles enough

to force them to adapt and grow gradually over a
time period by way of resistance training. This is
done through a few various methods such as
increasing weight, increasing reps, increasing
volume, decreasing rest between exercises and sets.
Note: not all of these are done at the same time one
or the other.

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 Tempo
training

Tempo training is an excellent way to grow size while maintaining technical

proficiency in the movement being conducted. Tempo training is great
without hitting near maximal weight and percentages everyday of the
week. The application of timed periods to various stages of the movement
creates time under tension for the muscles, creating growth. For example
on a back squat adding a 3 sec decent in to the bottom followed by a 3sec
pause then a 3 sec raise out of the bottom means you are completing
10secs of work per rep! Moving at this slow controlled pace will also
greatly improve the mechanics associated that when performed without
tempo technique will still be able to be maintained.

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 Rep Schemes for
Hypertrophy &
Strength

Utilising different rep schemes and weight will produce results in the
growth, development and strength of muscles. So to really focus on
increasing the size of your muscles a good guide to the best rep range is to
work within 8-20reps per set with time under tension being over 40
seconds. This will depend on the chosen movement, weight, time of work
and rest period. This is suggested for moderately trained adults. For
strength gains we normally like to stay within th 1-6 rep range.

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Rest? Who
needs rest!

Rest is a critical component of hypertrophy

training. Rest is the opportunity for our body to
regenerate and replenish the energy stores that
are used when we exercise. A good guide for rest
periods associated with hypertrophy training is
30sec- 3mins depending on the exercise and
stage of training your programme is in.

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 What is Absolute
Strength vs Relative
Strength?

Absolute strength is the maximum amount of force exerted by someone,

regardless of size, height, gender, strength. This would be evident in an
individual’s one rep max lift like a back squat.

Relative strength is slightly different, it is measured against how strong an

individual is in relation to their size, weight, body composition. This is
demonstrated really well in gymnastics where individuals with relatively
high relative strength are able to perform for longer and move much more
efficiently.

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 The 3 key basics to
get right

• Sleep- is critical to the body’s ability to recover and stay healthy, adults
between the ages of 18-64 are recommended to get 7-9 hours of sleep
per night!

• Hydration is vital to human survival, water provides the passage for

many nutrients to be delivered to the cells from the blood-stream as
well as facilitate important metabolic reactions.

• Nutrition is the final key. Eating good quality fresh produce, meat, fish
and dairy all make up a good balanced diet.

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 Functional Strength
Programme

Below is a basic 3 day a week, 8 week functional strength programme

designed to improve overall strength through the planes of movement.
Basic equipment requirements squat rack, barbell, various weight plates/
kettlebells/ dumbbells, gymnastics rings, bench, box, bands and pull up
bar.
The programme utilises set tempos for certain exercises that are broken
down into 4 segments of the movement eg @3211. The first number is the
eccentric or lengthening of the muscle so in a squat that is the decent
portion. The second is an isometric hold portion of the movement so for a
squat it would be the bottom position, in a bent over row it would be held
at the chest. The third is the concentric movement or shortening of the
muscle, so this would be coming up from the bottom of the squat or
pulling the bar to the body in a bent over row. Lastly is the isometric hold
or start of the movement.
In this programme some exercises are numbered A1 or A2, which means
that you are to alternate between them. Those without a number must be
completed by themselves before moving on.

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 Week 1

Day 1: Day 2: Day 3:

Upper body Lower body Upper/Lower body

A1) Db bench press A) Back squat A1) Seated Db shoulder

3x 8-10 @31X1 3x 5@ 3331 press
Rest 90sec Rest 2min 3x 8 @21X1
Rest 90sec
A2) Db prone row B1) Db split squat A2) Strict pull ups
3x8 @31X1 3x 6/leg @2211 3x 4-6 @31X1
Rest 2 mins Rest 60 sec Rest 90sec

B1) Strict bar dip B2) Banded glute bridge B1) Banded pull through
3x 4-6 @3111 3x 30-40sec 3x 10
Rest 90sec Rest 90sec Rest 60sec

B2) Db bicep curl C1) Russian twists B2) Wall sit

3 3x 8 3x 20 3x 20-30sec
Rest 90sec Rest 60sec Rest 60sec

C) Plank C2) Dual Kb farmers carry C) Sit ups

3x 45sec 3x 30sec 3x 10
Rest 90secs Rest 60sec Rest 90secs

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 Week 2

Day 1: Day 2: Day 3:

Upper body Lower body Upper/Lower body

A1) Db bench press A) Back squat A1) Seated Db shoulder

3x 6-8 @31X1 3x 4@ 3331 press
Rest 90sec Rest 2mins 3x 6 @21X1
Rest 90sec
A2) Db prone row B1) Db split squat A2) Strict pull ups
3x6 @31X2 3x 5/leg @2211 3x 5-7 @31X2
Rest 90 sec Rest 60 sec Rest 90sec

B1) Strict bar dip B2) Single leg glute bridge B1) Russian Kb swing
3x 5-7 @3111 3x 20-30sec /side 3x 10
Rest 60sec Rest 90sec Rest 60sec

B2) Db bicep curl C1) Kb plank pull through B2) Wall sit
3 3x 10 3x 8 side 3x 30-45sec
Rest 90sec Rest 60sec Rest 60sec

C) Weighted Plank C2) Dual Kb farmers carry C) Laying straight leg

3x 45 - 60sec 3x 45sec raises
Rest 90secs Rest 60sec 3x 8 - 10
Rest 90secs

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 Week 3

Day 1: Day 2: Day 3:

Upper body Lower body Upper/Lower body

A1) Single arm Db bench A) Back squat A1) Seated Arnold press
press 3x 4-5@ 32x1 3x 6 @31X1
3x 6/arm @31X1 Rest 2mins Rest 90sec
Rest 90sec
A2) BB prone row B1) Db split squat A2) Strict pull ups
3x8 @31X2 3x 6/leg @2211 3x 8-10@21X1
Rest 90 sec Rest 60 sec Rest 90sec

B1) Strict bar dip B2) Barbell Hip thrusts B1) Russian Kb swing
3x 5-7 @3212 3x 10 @11x2 3x 10
Rest 60sec Rest 90sec Rest 60sec

B2) Barbell bicep curl C1) Plank march B2) Weighted wall sit
3 3x 12 3x 10 side 3x 30-40sec
Rest 90sec Rest 60sec Rest 60sec

C) Weighted plank C2) Kb front rack carry C) Laying v sit ups

3x 60sec 3x 45sec 4x 8 - 10
Rest 90secs Rest 60sec Rest 90secs

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 Week 4

Day 1: Day 2: Day 3:

Upper body Lower body Upper/Lower body

A1) Single arm Db bench A) Back squat A1) Single arm Arnold
press 4x 4@ 22x1 press
4x 4/arm @31X1 Rest 2mins 4x 6 arm@20X1
Rest 90sec Rest 90sec
A2) DB Bent over row B1) Front foot elevated A2) Strict pull ups
4x8 @31X2 split squat 4x 10-12
Rest 90 sec 4x 6/leg @2111 Rest 90sec
Rest 60 sec

B1) Strict bar dip B2) Barbell Hip thrusts B1) Russian Kb swing
4x 8-10 @21x2 4x8 4x 12
Rest 90sec Rest 90sec Rest 60sec

B2) BB bicep curl C1) Side plank rotations B2) Lateral lunge
3 4x 12 3x 10 side 4x10/leg
Rest 90sec Rest 60sec Rest 60sec

C) Feet elevated plank C2) Single arm Kb C) Tuck L hang

3x 60sec overhead carry 4x 30 sec
Rest 90secs 3x 30sec Rest 90secs
Rest 60sec

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 Week 5

Day 1: Day 2: Day 3:

Upper body Lower body Upper/Lower body

A1) Close grip bench press A) Back squat A1) Single arm Arnold
4x 8 - 10/ @1211 4x 3@ 21x1 press
Rest 90sec Rest 2mins 4x 6 arm@20X1
Rest 90sec
A2) Supinated bent over B1) Db low box step up A2) Strict pull ups
row 4x 6/leg 4x30 sec AMRAP
4x8 @31X2 Rest 60 sec Rest 90sec
Rest 2 min
B1) Strict bar dip B2) Barbell Hip thrusts B1) Russian Kb swing
4x 10 -12 4x6 4x 12
Rest 60sec Rest 90sec Rest 60sec

B2) Db curl to press C1) Half kneeling Paloff B2) Db side lunge
3 4x 12 press 4x8/leg
Rest 60sec 3x 10 side Rest 60sec
Rest 60sec

C) Ring plank C2) Kb Front rack carry C) L hang

3x 60sec 3x 30sec 3x 20 – 30 sec
Rest 90secs Rest 60sec Rest 90secs

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 Week 6

Day 1: Day 2: Day 3:

Upper body Lower body Upper/Lower body

A1) Close grip bench press A) Back squat A1) Alt single arm Arnold
4x 6 - 8/ @12x1 4x 3@ 21x1 press
Rest 90sec Rest 2mins 4x 4 arm
Rest 90sec
A2) Pendlay Row B1) Db low box step up A2) Strict chest to bar pull
4x8 @31X2 4x 5/leg up (C2B)
Rest 90 sec Rest 60 sec 4x6-8
Rest 90sec

B1) Strict ring dip B2) Barbell Romanian B1) Db Hang power clean
4x 6-10 deadlift 4x 8 - 10
Rest 90sec 4x6 @3111 Rest 60sec
Rest 2 min
B2) Db curl to press C1) Tall kneeling Paloff B2) Db side lunge
3 4x8 - 10 press 4x6
Rest 90sec 3x 12 side Rest 60sec
Rest 60sec

C) Ring body saw C2) Kb Front rack + C) Strict hanging straight

3x 10- 12 farmers carry leg raise
Rest 90secs 3x 30sec/ side 3x 8 – 10
Rest 60sec Rest 90secs – 2 min

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 Week 7

Day 1: Day 2: Day 3:

Upper body Lower body Upper/Lower body

A1) Close grip bench press A) Back squat A1) Single arm Db press
4x 4 - 6 4x 2.2@ 21x1 complex
Rest 90sec Rest 2-3mins 4x 3 Press +4 Push press
+5 Jerk
Rest 90sec
A2) Pendlay Row B1) BB back rack box step A2) Weighted pull ups
4x6 @21X2 up 4x6-8
Rest 2min 4x 6/leg Rest 2 min
Rest 60 sec

B1) Strict ring dip B2) Barbell Romanian B1) Db Hang squat clean
4x 30sec AMRAP deadlift 4x 8
Rest 60sec 4x6 @3211 Rest 60sec
Rest 90 sec
B2) Db hammer curls C1) Landmine rotations B2) Db lateral box step up
3 4x8 3x 8 side 4x6-8/leg
Rest 60sec Rest 60sec Rest 90sec

C) Hollow body Hold C2) Front rack Kb tall C) Knees to elbow

3x 20- 30 sec kneeling to standing 3x 5 – 7
Rest 60secs 3x 6/ side Rest 90secs
Rest 60sec

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 Week 8

Day 1: Day 2: Day 3:

Upper body Lower body Upper/Lower body

A1) Close grip bench press A) Back squat A1) Single arm Db press
4x 3 - 4 Build to a heavy single complex
Rest 90sec Rest 3mins 4x 4 Press +5 Push press
+6 Jerk
Rest 90sec
A2) Pendlay Row B1) BB back rack box step A2) Weighted pull ups
4x4 @21X2 up 4x8-10
Rest 90 sec 4x 5/leg Rest 90 sec
Rest 60 sec

B1) Strict ring dip B2) Barbell Romanian B1) Db Hang squat clean
4 Max reps deadlift 4x 8
Rest 60sec 4x5 @2211 Rest 60sec
Rest 90 sec
B2) Db hammer curls C1) Landmine rotations B2) Lateral box step up
3 4x10 3x 8 side 4x6/leg
Rest 90sec Rest 60sec Rest 60sec

C) Hollow body Hold C2) Front rack Kb tall C) Knees to elbow

3x 30- 45 sec kneeling to standing 3x 8– 10
Rest 60secs 3x 8/ side Rest 90secs
Rest 60sec

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