Keeping Strong: Intermediate Strength Training Series Phase 1

𝐃𝐮𝐫𝐚𝐭𝐢𝐨𝐧: 𝟏𝟐 𝐰𝐞𝐞𝐤𝐬 𝐅𝐫𝐞𝐪𝐮𝐞𝐧𝐜𝐲: 𝟑 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬 𝐩𝐞𝐫 𝐰𝐞𝐞𝐤 You’ve mastered the basics—now it’s time to level up. Our Intermediate Strength Training Series is designed for individuals who are ready to progress beyond foundational movement, build greater strength, stability, and work capacity, and crush their limits. This program emphasizes increased loading, more complex movement patterns, and intentional progressions to continue developing strength, stability, and athletic performance. Workouts follow a structured, progressive approach, with intensity and volume increasing over time. Strategically planned de-load weeks are built in to support recovery, manage fatigue, and ensure consistent progress - allowing you to train hard while maintaining quality movement and long-term sustainability. Our approach prioritizes safety and effectiveness, making it suitable for athletes who want to build strength while minimizing injury risk. 𝐁𝐲 𝐭𝐡𝐞 𝐞𝐧𝐝 𝐨𝐟 𝐭𝐡𝐢𝐬 𝐩𝐫𝐨𝐠𝐫𝐚𝐦, 𝐲𝐨𝐮’𝐥𝐥 𝐛𝐞 𝐥𝐢𝐟𝐭𝐢𝐧𝐠 𝐡𝐞𝐚𝐯𝐢𝐞𝐫, 𝐦𝐨𝐯𝐢𝐧𝐠 𝐬𝐦𝐚𝐫𝐭𝐞𝐫, 𝐚𝐧𝐝 𝐰𝐚𝐥𝐤𝐢𝐧𝐠 𝐢𝐧𝐭𝐨 𝐞𝐯𝐞𝐫𝐲 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐰𝐢𝐭𝐡 𝐭𝐨𝐭𝐚𝐥 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞—𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐜𝐫𝐮𝐬𝐡 𝐲𝐨𝐮𝐫 𝐧𝐞𝐱𝐭 𝐥𝐞𝐯𝐞𝐥! What's Included: ✔️ Full access to the 2fast twins® Training app ✔️ Bi-monthly check-ins for guidance and accountability ✔️ In-app messaging with the 2fast twins® Training coaches ✔️ Fully structured sessions including: 📍 Warm-up 📍 Strength training 📍 Balance & core work 📍 Cool down ✔️ Exercise demonstration videos for proper form and technique. ✔️ Detailed technique notes and modification exercises when needed. Required Equipment: ✔️ a set of dumbbells ✔️ a mini resistance band ✔️ an exercise mat (recommended) 𝐋𝐞𝐯𝐞𝐥 𝐮𝐩 𝐲𝐨𝐮𝐫 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡! 𝐒𝐭𝐚𝐫𝐭 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝟐𝐟𝐚𝐬𝐭 𝐭𝐨𝐝𝐚𝐲!