TRAINING PROGRAM
4.1Phase 1
During the first four weeks, we will lay the foundations. If you have never trained before, you will learn the necessary movements and exercises during this time. And if you already have some training experience, you can use this time to familiarize yourself with the new program and, if necessary, improve your form and optimize your nutrition.
In Phase 1, you will do three training sessions per week, training the whole body in each session.
Your weekly schedule will look like this:
NOTE
You don’t necessarily have to start every Monday. You can choose the day that suits you best. However, do not change the order of the training sessions and always take a day off between your workouts.
Each training session is structured as follows:
1.You start with a warm-up, which prepares your body for the workout ahead. A warm-up is mainly about mobilizing the different joints and your spine and warming up the muscles. This helps you to work out more efficiently and reduces the risk of injury (Pérez-Gómez et al., 2020).
2.The warm-up is followed by the main workout block, which consists of various strength exercises. In Phase 1, we train the entire body in each training session.
3.The last block, after the main workout, is the cool-down. The goal is to come to rest after the st