Tire Trained STRENGTH
Welcome to your Tire Trained STRENGTH program! This is a subscription based program that provides a heavy strength training companion to your Tire Trained HIIT class training regimen.
With Tire Trained STRENGTH you will receive 4 NEW progressive overload strength workouts each week. Your program will be available for you every Sunday night by 8:00pm.
Tire Trained STRENGTH is a program that is written for you to follow in your own time. It is not a class but, rather, a gym-based program that you will fit into your regimen on your own. Every exercise is linked to a demonstration video so you know exactly how to do each move.
Read on to learn more about Tire Trained STRENGTH!
Why Should I Add STRENGTH to my Regimen?
Your strength will peak with HIIT classes only
Tire Trained classes are AMAZING! They offer high intensity interval training that includes a hybrid approach to working out. You get functional fitness, strength exercises, abdominal work, cardiovascular exercises, and more! All of the exercises done in class are done on a timer with intervals with the intent of creating peaks and valleys in your heart rate. It is an excellent and efficient way to train!
STRENGTH is a whole different approach. STRENGTH focuses on progressive overload (a strength training method that emphasizes an increase in weight, frequency, or volume of an exercise over time). This method requires a lower range of repetitions completed at an individual pace with controlled movements compared to a class format. It is simply not possible to adequately strength train on a timer. Classes do not allow you to focus on progressive overload but, rather, help you to get your heart rate up and achieve high volume reps for time. When you strength train with low weight and high reps, you will eventually feel your strength peak. Your body will, at some point, require more of a challenge with strength exercises. If you have been a dedicated member of Tire Trained for awhile, you may be feeling this way.
When you first started at Tire Trained you likely started to experience an increase in your strength levels. This is intended and it is so great! So many women come to us wanting to get STRONG! Class is a great way to introduce yourself to basic strength exercises in a class format.
After awhile you will find that the strength exercises presented in a class format are becoming too easy for your advancing fitness level.
This is where STRENGTH comes in! By using progressive overload - a technique that is intentional about strength training regularly and always progressing with weight and/or repetitions for your exercises. This is something you cannot get in a HIIT class. Strength training in a manner that involves progressive overload and is organized into sets and reps will have you reaping all the benefits that strength training has to offer.
Reap the incredible benefits of strength training
Strength training can certainly help you to achieve some aesthetic goals with your physique but there is so much more to experience! There are numerous incredible benefits of heavy strength training. Take a look at just a handful of these benefits below!
Everyday physical tasks get easier
More aesthetic shape to your muscles
Prevents bone loss and make bones stronger
Helps to prevent/slow age-related muscle loss
Builds muscle and increase metabolism
Helps to burn more calories while at rest
Contributes to weight loss and contributes to maintaining a healthy weight
Boosts your mood and increases confidence
Improves overall physical health including reduction in blood pressure, improving blood lipid profiles, prevention or improve Type 2 diabetes, and reduce the risk of some types of cancer
Learn how to lift and gain confidence
With Tire Trained STRENGTH you will learn how to lift heavy weights! You will learn how to use a barbell, dumbbells, bands/cables, weight plates, and more. Most importantly, you will learn how to live heavy SAFELY.
Heavy strength training should take place outside of a HIIT class where you can take the time to LEARN proper form and technique. When you are training on a timer, you simply do yourself a disservice by rushing through something that should take time to learn.
Every person's fitness level is unique and we honor this at Tire Trained. Every person has a different technical ability when it comes to STRENGTH as well. This program will help you go at YOUR level, with the weights that are right for you, at a progressive pace that is individual to your needs and goals
Each workout comes with its own video library of demonstration exercises. Each video has voiceover to talk you through the movement so you can get it done safely. Your program will also guide you with what equipment you will need, how to choose a weight that is safe for you for each exercise, how to identify when it is time to increase weight and/or reps, and choosing adequate rest periods between sets.
As you progress through your STRENGTH program you will gain confidence, increase your strength training knowledge, and lead you to become your best self both in and out of the gym!
Strength training is for ALL goals
At this point you may be saying to yourself "what if I want to lose weight?" I don't want to get any bigger!"
This is a GREAT POINT and I am glad you brought it up. Strength training is for EVERYONE. No matter where you are at in your fitness journey you should be incorporating strength training into your regimen. Whether your goal is fat loss, maintenance, or muscle gain YOU SHOULD BE INCORPORATING STRENGTH TRAINING INTO YOUR REGIMEN!
Go back to Reason #2 to add STRENGTH to your regimen - you will reap the incredible benefits of strength training no matter what goal you have for the aesthetic of your physique.
Lean mass (muscle) is a very necessary consideration when altering or maintaining your body composition. No matter the goal you should continue to follow a progressive overload strength program like this one. The thing you need to change based on your preferred physique goal is NUTRITION. If you want to work toward fat loss you must be in a caloric deficit. If you want to work toward muscle gain you must be in a caloric surplus. If you want to maintain your current physique you must eat at caloric maintenance.
If you are interested in learning more about nutrition, I encourage you to check out the BODY by Tire Trained challenge. There is a new one every 8 weeks with a 1 week break between each challenge. This is the resource for you to learn more about and implement a macro-based nutrition approach to complement your training regimen.
Weekly STRENGTH Program
Below you will find your weekly strength program split. Tire Trained STRENGTH follows a strategic approach to the muscle groups worked each day. This will ensure proper rest and recovery before training that muscle group again. As long as you are subscribed you will have a new strength program available every Sunday night at 8:00pm. The previous week will be replaced on Sunday night at 8:00pm. If you wish to save the workouts from week to week, please do so before 8:00pm on Sunday night. Each week comes with new exercises organized into a 5 day split:
MONDAY: Legs + Shoulders + Abs
TUESDAY: Chest + Triceps
WEDNESDAY: Glutes + Hamstrings
THURSDAY: Back + Biceps
FRIDAY: Full Body
Many of your basic compound lifts will repeat from week to week (e.g. back squats) because you should be doing these every week to work toward progressive overload. Other compound exercises will be alternated week to week for variation (e.g. flat bench press vs. incline bench press). All other lifts are considered accessory lifts and will be varied throughout your program.
CLICK HERE to sign up!
WHAT YOU NEED:
For this program, you will need access to gym equipment. I recommend signing up for an inexpensive gym membership (there are a lot of $10/month options out there) or building a home gym for yourself.
Barbell (Olympic sized)
Long Bands (pull-up assistance)
Resistance Bands (mini bands + booty band)
Resistance Bands w/handles -or- Cable Machine
Working out in your home gym?
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