Science-Based Performance Training For Women
foundation
Strength, conditioning, and endurance-based programming that provides well-rounded results. Ideal for individuals getting "back into it" or transitioning to different goals.
jack of all trades
Beginner strength training program for women focused on building strength, stability, and endurance.
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Duration: 30 weeks
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Non-Member Price: $17
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Equipment: Fully-equipped gym - Barbell, Plates, Rack, Bench, Assorted Dumbbells, etc.
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Focus: Strength, Power, Stability
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Recommended for: Individuals looking to drastically increase strength and power.
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Description: This program is comprised of Push, Pull, Legs, Arms. High weight/ low repetitions. Includes warm-up, cool down, and additional supportive information.
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Cardio: 2-3 sessions/wk. High-intensity and/or 30-45 min sessions. Minimal focus on long, cardiovascular endurance in order to optimize muscular strength development.
Training Reset
Strength training program for beginners designed to rebuild strength, improve conditioning, and restore consistency.
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Duration: 19 weeks
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Non-Member Price: $17
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Equipment: Fully-equipped gym - Barbell, Plates, Rack, Bench, Assorted Dumbbells, etc.
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Focus: Strength, Aerobic Endurance
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Recommended for: Individuals looking to drastically increase strength and power.
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Description: This program is comprised of Push (chest, triceps), Pull (back, biceps), Legs (lower), Arms. High weight/ low repetitions. Cardio is centered around high-intensity and anaerobic training to not diminish muscular development. Minimal focus on cardiovascular endurance.
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Cardio: 3 cardio sessions per week: 1 HIIT session, 1 Tempo session, 1 Endurance session. High focus on aerobic endurance.
Why Start With a Beginner Strength Training Program?
Starting with a structured beginner program helps build proper movement patterns, reduce injury risk, and create a foundation for long-term strength and performance.