KS 🌺💪 4 Weeks Strength incl. Mobility - Part 1, by Coach K, CSCS
KS 🌺💪 4 Weeks Strength incl. Mobility - Part 1, by Coach K, CSCS
Length
4 Weeks
Plan Description
Train like a Pro!
This is a rather advanced strength training plan but it includes lots of video links to start from scratch. Technique and mobility are key to success. A little experience in strength training and proper strength training technique is a plus, but you can also use it as a start for becoming advanced - make sure you go through the videos diligently. If you need advice, please contact me anytime. Make sure you respect safety precautions and that you always have a spotter with you.
The plan is best used at the start of the season, as it is technique and hypertrophy focused. You will find 3 days per week. Day 1 and 2 are full body strength trainings including squats and deadlifts every time; Day 3 is a mobility day only. I am convinced that mobility is one of the main factors to success. Therefore a warm-up is always included that should mobilize you properly for the upcoming lift-exercises.
Open and print the attached file. You can use it to fill in your progress. If you are insecure about the names, the language used, or reps/sets questions, please contact me any time!
This plan is the basis for the next block leading towards Maximum Strength. Make sure you include proper rest and recovery days and proper nutrition and sleep.
If you have any questions don't hesitate to ask!
Enjoy! Coach Katharina Steppan
Web: www.coachkatharina.com
Mail: start@coachkatharina.com
Instagram: @coachkatharina
Blog: https://www.ultimatesportclub.com/blog
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x3
|
02:30:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
|
Custom
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:30:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.