HOME STRENGTH & CONDITIONING
Who is this program for?
Powerlifters
Fitness Enthusiast
All fitness level (beginner, intermediate
or advanced)
Anyone who wants to get stronger
while using minimal equipment
Anyone who wants to improve theirmobility, endurance and strength.
Benefits of this program:
Balanced strength training with
minimal equipment
Faster fat loss
Increased metabolism
Improved endurance and recovery time
Mobility and recovery daysLow injury risk
So many of us don’t have access to a lot of equipment, are struggling to lose weight, and feel defeated when we workout out and end up getting injured.
"I created “Home Strength & Conditioning” for people to experience a structured training program that guarantees an increase in strength and endurance while using cheap and light equipment for convenience."
Why did I create this program?
8 weeks of programming : Through an educational guide and instructional video series, you’ll learn how to perform exercises correctly with video demonstration and verbal coaching to guide you every step of the way.
Daily Training Calendar : Organization with a structured program: calendar to know what day to do what exercises.
Daily Training Log : Track the workouts you have completed.
Warm ups : Every workout has a warm-up and cool down to make sure you are activating the right muscles so they are “turned on” prior to training, which can help reduce rate of injury and improve the quality of your workouts.
4 Strength days : 4 full body follow-along- workouts with a balanced approach. Creating balance through the body is important for overall functionality and strength improvement.
3 Conditioning days : Improve recovery and remove stubborn fat utilizing the science of HITT and LISS style.
Nutrition Guide : Fuel workouts for greater performance while staying lean. Pre and post workout nutrition information are provided to maximize fat loss and muscle recovery
Recipe Guide : My 5-minute favorite pre & post workout meals
Weekly Bonus Workouts : Bonnus mobility videos to help increase range of motion and assist in lowering injury risk.
No more getting injured trying
to workout
No more tedious workouts on
cardio machines
No more time wasted not getting results
There is no limit to how strong
this program can make you
No more boring workouts
Solution : Hybrid Low Intensity Steady State (LISS)/ High Intensity Continuous Training (HICT) for Maximum Fat Loss
Problem 1 : You Struggle Losing Fat & Hate Boring Cardio
What is wrong with the traditional approach to cardio?
Cardio can be long, tedious and boring.The cardio training methods in this book are timed, full of variety, and scientifically proven to improve endurance.
Why is combining both HICT and LISS better?
Combining slower paced cardio with high intensity training is a great combination to assist with aerobic endurance, increase metabolism and to aid in recovering from strength workouts.Studies have shown that 30 minutes of walking a day combined with nutrition guidance was enough to lose body fat and improve overall health.
LISS is great for aiding recovery due to increasing blood flow to damaged muscles and reducing post workout stiffness.
HICT training is a training method that mainly uses the aerobic endurance system while increasing muscle strength. This can lead to faster recovery in-between sets while strength training, and overall faster and more efficient workouts.
Problem 2: You don't have Physical or Financial Access to a lot of equipment and want to increase strength quickly without heavy weights
Solution : Using bodyweight and resistance bands intead of heavy barbells and machines for maximal muscle recruitement without joint stress
With just body weight and bands, as long as progressive overload is present, increases in strength and muscle will occur.
Similar strength increase occurred in over 12 studies comparing resistance bands to traditional barbells and machines. These studies specifically compared over 100 people who used only elastic bands vs over 100 people who used only barbells and machines.
Resistance bands are less taxing on the body than weights. This means less risk of injury!
The gym can be expensive!
The time you spend driving to the gym could
be spent working out
You may not have acces to a gym
They can be crowded
You don’t know how clean they are
References :
Problem 3: You keep getting derailed by tight joints and tweaks
Solution : Proper programming and instruction from a world class coach
According to 5 high quality studies, the weight of evidence is in favor of a decreased risk of injury when performing warm ups before exercise sessions.
I use specific warm ups and breathing drills to improve flexibility and mobility while reducing inflammation and injury.
I utilize PRI breathing drills prior to the warm up so the diaphragm will get more use when performing these drills. This leads to less chance of common overuse injuries such as: neck pain, shoulder pain and back pain.
These drills will improve posture
Nutrition guide $49
Professional Private Video Library for all 8 weeks
$249
Structured program backed by science : All 8
weeks utilize progressive overload based on the
training age of each person $199
$497 value for only $97!
WHO
SHOULD NOT BUY THIS BOOK
People who do not want to improve their fitness.
People who do not want to improve their body composition.
People who want to continue to be “stiff” in the joints or continue to be in pain.
People who do not want to improve their nutritional habits.