PROGRAM 7: 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:
Weeks 1-2: Classes 1+2+3 in order, then repeat in order before moving on to Class 4.
Weeks 3-4: Classes 4+5+6 in order, then repeat in order before moving on to Class 7.
Weeks 5-6: Classes 7+8+9 in order, then repeat in order before moving on to Class 10.
Week 7-8: Classes 10+11+12 in order, then repeat in order before moving on to Class 13.
Weeks 9-10: Classes 13+14+15 in order, then repeat in order before moving on to Class 16.
Weeks 11-12: Classes 16+17+18 in order, then repeat in order before taking the final program test
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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.
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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.
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37.2 KBStrength & Power 2 (2022): TEST
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The final test for Strength & Power 2 (2022).
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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...
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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
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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...
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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
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Strength and Power 2 (2022), Class 5: Pre-Workout
Trainer: Missy
Duration: 40:32 minutes
Class Type: Full VideoToday'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...
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Strength and Power 2 (2022), Class 4: Stackin' Plates
Trainer: Missy
Duration: 42:43 minutes
Class Type: Full VideoToday'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) Classes 7+8+9
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Written program for Classes 7+8+9 from Strength and Power 2 (2022)
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Strength and Power 2 (2022), Class 7: Work in a set?
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 7 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.Class 7 kicks off a fresh two weeks of strength and power sets! Regressions and progressions for select movements are offered via video. Be sure w...
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Strength and Power 2 (2022), Class 8: Macro Counter
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 8 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.A little lateral never hurt anyone...
Welcome to Bells Up TV leg day, where we layer lateral lunges, heavy deadlifts and single arm swings for a d... -
Strength and Power 2 (2022), Class 9 : No Plateaus
Trainer: Lacee
Duration: 45 minutes
Class Type: Full Video
Class 9 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.Last strength class of the week, let's make it spicy: this should feel like your most challegnging class in this 3-set grouping. Strict presses ...
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Strength and Power 2 (2022) Classes 10+11+12
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Class 10 Strength and Power 2 (2022): Totally Swole
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 10 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.Full on shoulders! Set two will by sneaky shoulders and core make sure to shake it out as necessary.
Overal RPE: 8 out of 10
Equipment Rec...
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Class 11 Strength and Power 2 (2022): (Non)Weekend Warrior
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 11 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.Today's session is full of single side movements. The end may look easy but just wait lots of hidden shoulder gems!
Overal RPE: 8 out of 10
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Class 12 Strength and Power 2 (2022): Invisible Lat Syndrome
Trainer: Missy Duration: 40 minutes Class Type: Full Video Class 12 of 18.
Complete and repeat Classes 10, 11 and 12 before continuing with this program.
Today's session is lots of accessory work but dont be fooled the last 15:00 will leave you nice and sweaty with back to back heavy squat...
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Strength and Power 2 (2022) Classes 13+14+15
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Full written programs for classes 13+14+15 from Strength and Power 2 (2022)
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Class 13 Strength and Power 2 (2022): Arnold Schwarzenegger
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 13 of 18. Complete and repeat Classes 13, 14 and 15 before continuing with this program.Today's session will be all hinge, squat and overhead work. We will be working stabilization with pulsing squats and bottoms up.
Overall RPE...
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Class 14 Strength and Power 2 (2022): Gym Rat
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 14 of 18. Complete and repeat Classes 13, 14 and 15 before continuing with this program.Today we will be rotating with the SOS Turkish Get Up and lateral lunges. There is a nice variety of strength added into the program with rene...
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Class 15 Strength and Power 2 (2022): Ripped, Not Toned
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 15 of 18. Complete and repeat Classes 13, 14 and 15 before continuing with this program.
The last session of the week starts off with accessory work and finishes with single arm strength.Overall RPE: 8 out of 10
Equipment Reco...
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Strength and Power 2 (2022) Classes 16+17+18
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A full written program for classes 16+17+18 of Strength & Power 2 (2022)
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Class 16 Strength and Power 2 (2022): Earn Your Callus
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 16 of 18. Complete and repeat Classes 16, 17 and 18 before continuing with this program.Today's session is packed full of overhead movements. Make sure to take necessary breaks to keep the form flawless.
Overall RPE: 9 out of 10...
