Welcome to Bells Up TV Strength and Power Series 3 (2022)...
This 12-week program is all about total body strength training and conditioning training, continuing practice from Strength and Power 2 (2022). 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: full range of total body push+pull lower and upper body movements, kettlebell jerks, windmills, Turkish Get Ups and blend of ballistics, including cleans, two hand swings, single arm swings and optional snatches. Modifications give for all advanced moves: progressions and regressions given to make this program appropriate for intermediate and advanced levels.
Test Movements: split squats, kettlebell jerks, two hand swings
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