PERSONALISED DIY STRENGTH TRAINING PLAN


Lifting weights, or strength training, is the most effective way of decreasing your body fat, increasing your lean muscle mass and improving your metabolism - turning you into an energy burning machine. Strength training also has an endless list of health and performance benefits including increased bone mineral density; improved self esteem, confidence and mood, better posture and extended stamina - all while supporting you to get a better night’s sleep. Regular strength training can also decrease your risk of chronic diseases such as Heart Disease; Type 2 Diabetes and Osteoporosis. Improved joint mobility, balance and functional strength through lifting weights can also assist you with every-day tasks that are physically challenging.

Strength training can provide a competitive advantage to athletes that desire to enhance the efficiency of their movements and engine and reduce the risk of injury. Key health and motor skills related to the essential components of fitness in your sport - such as cardio respiratory endurance; muscular strength, flexibility, body composition, muscular power, agility and reaction time - can also be enhanced through expert strength and conditioning training. A periodization program will help prevent over training and overuse injuries, and ensure sport-specific strength peaks at the right time - when you toe the line or siren on competition day.


*Please note that you can do a Review Plan as many times as you like.
**Please note that a questionaire is required to be filled out for Amy to be able to make a personalised plan.




WHAT’S INCLUDED IN AN INITIAL TRAINING PLAN?

WHAT AMY SENDS TO YOU

Health and exercise history questionnaire
Fitness testing and body composition testing
Lifestyle program design survey,to ensure the program designed can be effective, well executed and enjoyed
Mobility screening test
Goal setting and identifying barriers questionnaire

WHAT SPECIFICALLY COMES IN THE PLAN

4-week training calendar tailored to your availability
Individual training sessions tailored to achieving your goals and improving your weaknesses (or in the case of athletes achieving your requirements for your sport), personalised to your equipment availability and / or access to gym
Effective warm up and cool down exercises / stretches that enhance the quality of sessions and reduce injury risk
Simple 'how to' videos to illustrate each of your exercises
Fortnightly phone / email contact
For athletes: a projected yearly periodised annual training calendar specific to your competition period
For athletes: a sport and individual specific mobility and flexibility program / routine, focusing on areas for improvement
Fitness testing, reflection journal and goal setting
WHAT’S INCLUDED IN A FOLLOW UP TRAINING PLAN?

WHAT AMY SENDS TO YOU

Goal assessment and reflection
Fitness testing and body composition testing
Goal setting and identifying barriers questionnaire
Mobility screening test
New 4-week program

WHAT SPECIFICALLY COMES IN THE PLAN

4-week training calendar tailored to your availability
Individual training sessions tailored to achieving your goals and improving your weaknesses (or in the case of athletes achieving your requirements for your sport), personalised to your equipment availability and / or access to gym
Effective warm up and cool down exercises / stretches that enhance the quality of sessions and reduce injury risk
Simple 'how to' videos to illustrate each of your exercises
Fortnightly phone / email contact
Fitness testing, reflection journal and goal setting