Strength and Power 2 (2022): Gym Class Hero

Strength and Power 2 (2022): Gym Class Hero

Welcome to Bells Up TV Strength and Power Series 2 (2022)!

This 12-week program is all about basic total body strength training with spicy ballistic sets. Train at the gym, train at home or make it a blend; this program will keep you progressing no matter where you are.

All classes in this series are filmed in full video format (we do the entire training session with you). All videos include a written program in case you understand all movements required and want to train on your own.

This program is for intermediate and advanced levels; we offer modifications and progressions along the way to help you fit the program to your needs. All classes include weight/effort recommendations based on RPE (rate of perceived effort). RPE guidelines will help you find the intensity that is correct for you and will help us coach you through the intent of each session.

key movements: various types of squats, suitcase deadlifts, Turkish Get Ups, single arm swings, bent press, long complex (single arm swings, swing cleans and push presses)
test movements: goblet squat or double racked squat, bent press or bent arm bar, long complex

This program runs on a x3 per week strength training cadence. We recommend selecting x1-2 classes from the Intermediate or Advanced conditioning series if you want to train x5-6 days per week with Bells Up TV.

EXAMPLE cadence: M/W/F strength classes (this program), Tues/Sat cardio classes, Thurs/Sun off days.

When completing classes in this series, be sure to follow this cadence:
*Classes 1+2+3 in order, then repeat in order before moving on to Class 4.
*Classes 4+5+6 in order, then repeat in order before moving on to Class 7.
*Classes 7+8+9 in order, then repeat in order before moving on to Class 10.
*Classes 10+11+12 in order, then repeat in order before moving on to Class 13.
*Classes 13+14+15 in order, then repeat in order before moving on to Class 16.
*Classes 16+17+18 in order, then repeat in order before taking the final program test

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Strength and Power 2 (2022): Gym Class Hero
  • Strength and Power 2 (2022): Program Introduction

    Welcome to your new program, Strength and Power 2 (2022: Gym Class Hero!

    Check out this video with Lacee as she explains everything you need to know about navigating your next 12 week training block with Bells Up TV.

  • Written Programs Strength and Power 2 (2022) Classes 1+2+3

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    Written programs for Strength and Power 2 (2022) Classes 1+2+3.

  • Strength and Power 2 (2022), Class 1: Pump You Up

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Full Video
    Class 1 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.

    Welcome to the first class of Strength and Power 2022! This cycle is all about squat strength, hinging and rotating in the windmill and bent press...

  • Strength and Power 2 (2022), Class 2: Spot Me Quick?

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Full Video
    Class 2 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.

    This session should feel like an overall RPE 8 out of 10.

    Equipment Recommendations: x1 light bell, X1 medium or heavy bell
    ***written program fo...

  • Strength and Power 2 (2022), Class 3: Leg Warmers

    Trainer: Lacee
    Duration: 35 minutes
    Class Type: Full Video
    Class 3 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.

    Today's session should feel like an RPE 7 out of 10, with the final set elevating to a RPE 9. Choose your bells wisely!

    Equipment Recommendatio...

  • Strength and Power 2 (2022) Classes 4+5+6

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    Full written program for Strength and Power 2 (2022) Classes 4+5+6

  • Strength and Power 2 (2022), Class 4: Stackin' Plates

    Trainer: Missy
    Duration: 42:43 minutes
    Class Type: Full Video

    Today's overall RPE should feel like a 9 out of 10, with Set 1 requiring heavy bells. In Set 2, we will begin to learn to hinge and rotate, building to the bent press.

    Overall RPE: (8 out of 10)
    Equipment Recommendations: resistance...

  • Strength and Power 2 (2022), Class 5: Pre-Workout

    Trainer: Missy
    Duration: 40:32 minutes
    Class Type: Full Video

    Today's overall RPE should feel like a 8 out of 10, with Turkish Get Up variations to target the core and deadlifts to work the posterior chain.

    Overall RPE: (8 out of 10)
    Equipment Recommendations: x1 light bell, x1 medium or heavy...

  • Strength and Power 2 (2022), Class 6: Chalk It Up

    Trainer: Missy
    Duration: 40 minutes
    Class Type: Full Video

    In today's session, accessory work will feel challenging, with the final sequence in class being the star of the show.

    Overall RPE: 7 out of 10

    Equipment Recommendations: x1 light bell, x2 medium or heavy bells, optional pull up bar...