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
Welcome to your new program, Strength and Power 3 (2022): Not the Average Fitness Plan
Check out this video with Missy as she explains everything you need to know about navigating your next 12 week training block with Bells Up TV.
A introduction to the first three classes of Strength and Power 3 (2022)
Trainer: Lacee
Duration: 40 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 in Strength & Power 3 (2022)! Today we set the tone for what is to come with classic strength movements meant to work y...
Trainer: Lacee
Duration: 37 minutes
Class Type: Full Video
Class 2 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Take Class 2 to an RPE 7-8 by adjusting your rep counts and weights! Lacee gives cues to help you find the right mix for you, including modificati...
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 3 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Overall RPE: 9 out of 10
Class 3 should feel like your most challenging session of the week. Push your reps and weight to one before maximum fo...
Full written program for classes 4, 5 and 6 from Strength & Power 3 (2022).
A introduction video to your week ahead.
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 4 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Class 4 kicks off a fresh two weeks of strength and power sets! Be sure SOS Turkish Get Up's and viking presses feel moderate. The final sequence ...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 5 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Class 5 is strength and cardio mixed! The first set is strength with a mix of squatting, hinging and overhead movements. The final set is a little...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 6 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Class 6 is a fun mix of strength and ends with somw dynamic lateral lunge cleans. We will give modifications for movements as we go along.
Ove...
A introduction video to your week ahead.
A full written program for classes 7+8+9 from Strength and Power 3 (2022).
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 7 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Overall RPE: 8 out of 10
Equipment Recommendations: x2 light to medium bells, x1 medium to heavy bell, resistance band
Key Movements: goblet dea...
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 8 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Overall RPE: 8 out of 10
Equipment Recommendations: x2 medium bells-heavy bells
Key Movements: double rack squats, alternating hinged rows, half...
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 9 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Overall RPE: 8 out of 10
Equipment Recommendations: x2 medium-heavy bells, optional pull up bar
Key Movements: chest press, lunges, quadruped ...
A introduction video to your week ahead.
A full written program for classes 10+11+12 from Strength and Power 3 (2022).
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.
Overall RPE: 9 out of 10
Equipment Recommendations: x1 heavy bell, x1 medium bell
Key Movements: goblet front lunges, SOS Turkish Get Ups, s...
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.
Overall RPE: 7 out of 10
Equipment Recommendations: x1 heavy bell, x2 medium bells
Key Movements: squats, rows, overhead reverse lunges, de...
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.
Overall RPE: 9 out of 10
Equipment Recommendations: x1 light bell, x2 medium bells, x1 heavy bell
Key Movements: chest press, curtsey lung...
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.
Overall RPE: 9 out of 10
Equipment Recommendations: x2 light or medium bells, x1 medium or heavy bells, resistance band
Key Movements: ...
A full written program for classes 13+14+15 from Strength and Power 3 (2022).
A video introduction to your upcoming classes.
A full written program for classes 13+14+15 from Strength and Power 3 (2022).
