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Contents
12-Week Bodyweight Training Programme to Improve General Strength:
Week 1-3: Adaptation and Foundations
Warm-up (10 minutes):
• Joint mobility: neck, shoulders, back hips and ankles mobility.
• Light cardio with
dynamic stretching.
Strength Session (50 minutes):
1. Push: TRX Chest Press.
2. Pull: Inverted Rows (horizontal bar, chair or TRX).
3. Legs: Basic Squats.
4. Shoulder Push: Pike Push-ups (chair).
5. Legs: Lunges.
Intensity Progression:
• Increase repetitions by 10% each week.
• Add more challenging variations (e.g., one-leg lunges).
Week 4-6: Progressive Strengthening
Warm-up (10 minutes):
• Dynamic mobility and stretching exercises.
• light cardio exercises
Strength Session (50 minutes):
1. Push: T Push-ups (TRX).
2. Pull: Pull-ups (if possible, use bands for assistance behind TRX).
3. Legs: Sumo Squats.
4. Shoulder Push: Decline Push-ups (chair).
5. Legs: Step-ups on a chair.
Intensity Progression:
• Increase resistance with resistance bands.
• Add seconds to isometrics (e.g., low push-up position).
Week 7-9: Intermediate Challenge
Warm-up (10 minutes):
• Dynamic mobility and stretching exercises.
• light cardio exercises and explosive strength movements at the end.
Strength Session (50 minutes):
1. Push: One-legged Elevated Push-ups (chair).
2. Pull: Chin-ups (use bands for assistance if needed in the TRX).
3. Legs: Assisted Pistol Squats (chair).
4. Shoulder Push: One-legged Pike Push-ups (chair).
5. Legs: Glute Bridges with resistance band.
Intensity Progression:
• Increase resistance with TRX.
• Add dynamic variations (e.g., explosiveness in squats).
Week 10-12: Advanced Level
Warm-up (10 minutes):
• Dynamic mobility and stretching exercises.
• light cardio exercises and explosive strength movements at the end.
• compensatory exercises to reduce injuries
Strength Session (50 minutes):
1. Push: TRX Plank Push-ups.
2. Pull: Muscle-ups (or a more challenging pull-up variation).
3. Legs: Pistol Squats.
4. Shoulder Push: Pike Push-ups with Shoulder Touch.
5. Legs: Jumping Lunges.
Intensity Progression:
• Reduce rest time between exercises.
• Increase resistance in leg exercises.
Remember to tailor the program to each client’s individual capabilities and encourage proper technique to prevent injuries. This is just an example of a general training program.
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