Build strength in four weeks #2

Intermediate 4 weeks 3x/week
article rating 4.6/5 136

The 4 basic exercises are:
the squat, the horizontal and vertical press, the horizontal and vertical row, and hip exercises.

In this exercise programme you will learn to position yourself correctly in order to perform the exercises pain-free and as effectively as possible.

It will also increase your strength and build your self-confidence as the weeks go by.

To perform the exercises in this programme correctly, clear a floor space of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

This workout programme lasts 12 weeks, divided into 3 cycles of 4 weeks each.
You will do 3 sessions a week.

Good luck!

You need to have Decathlon Coach application to launch this program !

Week 1 - How to do "slow-paced" exercises

For the "slow-paced" exercises, the passive phase is done while slowing down and the active phase is done in a burst.

  • 01. Intro to the slow pushing workout (55 minutes)
  • 02. Intro to the slow pulling exercises workout (60 minutes)
  • 03. Intro to the slow agonist/antagonist workout (69 minutes)

Week 2 - Do one more set than you did in week 1, sticking with the slow pace.

Pay attention to the pace of the exercises, which may surprise you.

  • 04. Pushing workout with one more set (55 minutes)
  • 05. Pulling workout with one more set (59 minutes)
  • 06. Slow-paced agonist/antagonist workout with one more set (73 minutes)

Week 3 - Increase your strength and speed by upping the number of sets of the same exercises you did in the previous weeks.

Work out at different tempos to increase your strength, and test them to measure your progress.

  • 07. Building up the slow pushing workout (55 minutes)
  • 08. Building up the slow pulling exercises workout (55 minutes)
  • 09. Building up the slow agonist/antagonist workout (73 minutes)

Week 4 - Perfecting your basic exercises.

Quality before performance. We will increase the level of difficulty of the exercises, so it's time to take a look at your strong points and weaker points.

  • 10. Developing the slow pushing workout (59 minutes)
  • 11. Developing the slow pulling exercises workout (55 minutes)
  • 12. Developing the slow agonist/antagonist workout (79 minutes)

Coach advice

"This programme is designed to teach you how to do the exercises correctly. The priority is technique over performance. Take the time to correctly repeat the exercises the coaches perform in the videos. Master these and by the end of the programme you'll be a pro!"
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