Ontario Program

The Lake Ontario Program
 
4 week strength and conditioning program
A 4 phase program broken down into 1 week segments to introduce you to the gym! 
The first Phase called "Base" where we introduce you to many different exercises, and the total amount of work done is very high, it's fast paced, with finishers, EMOM sets (every minute on the minute) and a lot of isolation work to bring up lagging muscle groups. Keep the weight light to moderately heavy, and prioritize technique over weight at all times during this phase. 
 
The second Phase in this program is the "Power" phase this is where we back off on the total work being done and focus on adding speed to the main movements, you'll use things like partials and accomodating resistance from bands or chains to make the lifts heavier at the top so you can practice accelerating through sticking points, while keeping the weight moderately heavy.
 
The third phase is a "Strength" phase, where the focus is adding weight to the bar, and getting more high quality reps out of each set, not maxing out, but the effort and intensity in this phase should be very high.
 
The fourth phase is called "Performance" this is go time, this is where you try to set a personal record, and during this phase its ok to go off script in order to achieve that. This phase is for maximum effort. 
 
Remeber, this is only a start to what you can accomplish.
 
Gym Required 
(This Product is a digital download)