WHAT TO EXPECT

  • Focus: Movement screening, goal setting, and mastering the basics.

  • Highlights:

    ✅ Initial weigh-in & baseline metrics

    ✅ Intro to strength training form (squat, hinge, push, pull)

    ✅ Core activation and mobility drills

    ✅ How to track progress on the TrueCoach app

WEEK 1: Foundation + Assessment

  • Focus: Building a strong base and improving control in movement.

  • Highlights:

    ✅ Unilateral (single-side) strength work

    ✅ Core integration in every workout

    ✅ Breathwork and bracing techniques

    ✅ Intro to time-under-tension for muscle growth

WEEK 2: Stability + Core Control

WEEK 3: Strength + Power Fundamentals

  • Focus: Increasing resistance and improving muscular output.

  • Highlights:

    ✅ Progressive overload in key lifts

    ✅ Kettlebell and dumbbell circuits

    ✅ Plyometric options for advanced members

    ✅ Mental focus: trusting your strength

WEEK 4: Conditioning + Endurance Challenge

  • Focus: Enhancing work capacity while maintaining form.

  • Highlights:

    ✅ Full-body metabolic circuits

    ✅ Complexes for time/rounds

    ✅ Partner or team challenge format

    ✅ Recovery and heart rate monitoring basics

  • Focus: Testing strength and celebrating consistency.

  • Highlights:

    ✅ Final weigh-in & progress check

    ✅ Confidence-building lifts (PR optional)

    ✅ Group finisher workout

    ✅ Recognition for “Most Lean Muscle Added”

WEEK 5: Peak Week + Final Push