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
Class 17 Strength and Power 2 (2022): The Beast
Duration: 35 minutes
Class Type: Full Video
Class 17 of 18. Complete and repeat Classes 16, 17 and 18 before continuing with this program.
Pure strength comes from mindful movement and necessary breaks. This double bell session will leave you feeling challenged.
Overall RPE: 8 ou...
Class 18 Strength and Power 2 (2022): Gain Train
Duration: 40 minutes
Class Type: Full Video
Class 18 of 18. Complete and repeat Classes 16, 17 and 18 before continuing with this program.
The last session of the week starts at a 7 out of 10 rate of perceived exertion but ends with a 9! Today's double bell work at the end will ...