Stronger Every Day: A 12-Week Strength Training Program for Functional Fitness AthletesWelcome to the "Stronger Every Day: A 12-Week Strength Training Program for Functional Fitness Athletes." Designed for Functional Fitness and CrossFit athletes, this program aims to enhance your strength and muscle endurance, complementing your regular WODs and class training.
Program StructureBlock 1: Building Strength and Basic Muscle Endurance (Weeks 1-4)
In the first block, you'll focus on establishing a solid foundation. Through fundamental movements and higher repetitions, you'll build basic strength and muscle endurance. This phase prepares your muscles, joints, and connective tissues for the increased intensity to come.
Block 2: Increasing Intensity and Volume (Weeks 5-8)
The second block intensifies your training. With heavier weights and more sets, you'll push your limits and stimulate greater strength gains. This phase focuses on compound movements and increased volume, testing your endurance and resilience.
Block 3: Maximizing Strength and Endurance (Weeks 9-12)
The final block is designed to maximize your strength and muscle endurance. You'll lift heavier weights with lower repetitions, aiming for peak strength development. This phase ensures you maintain muscle endurance, preparing you for high-level performance in your functional fitness workouts and competitions.
Weekly StructureEach week consists of five training days, organized as follows:
- Day 1: Pull
- Day 2: Press
- Day 3: Legs
- Day 4: Combined Lifts
- Day 5: Optional - Active recovery, an extra strength session or follow up on exercisers you didn't have time to do earlier in the week.
Key FeaturesFlexibility: While the program is designed for five days a week, it can be adapted to fewer days if needed. Completing at least three sessions per week is recommended for best results.
Integration with WODs: Each strength session is 30-60 minutes long and can be performed before or after your daily WOD. This ensures the program complements rather than interferes with your regular training.
Emphasis on Recovery: Recovery is crucial. The program encourages listening to your body, taking rest days as needed, and avoiding overtraining. Active recovery options are provided to keep you moving without excessive strain.
Progressive Overload: The program gradually increases the intensity and volume, ensuring continuous progress. By the end of 12 weeks, you'll have significantly improved your strength and muscle endurance.
Who Is This Program For?This program is ideal for CrossFit and Functional Fitness athletes looking to enhance their strength and muscle endurance. Whether you're preparing for competitions or seeking to improve your performance in regular workouts, this program provides a structured approach to achieving your goals.
Conclusion"Stronger Every Day" offers a balanced, structured approach to strength training, designed to fit seamlessly into your existing fitness routine. By following this program, you'll not only become stronger but also more resilient, improving your overall performance and reducing the risk of injury.
Start this 12-week journey with dedication and commitment, and watch yourself grow stronger every day. Let's get started!
