TeamBuildr: OG Software for Strength Coaches and Gym Owners

The programming opens with higher rep ranges, and there is clear intention behind that. Preparing tendons, ligaments, and the mind-muscle connection before adding heavier loads builds structural strength that lasts. Over four 3-week programs, the training methods advance and the loading builds in a way your body can absorb and adapt to. By week twelve, the form, confidence and strength you carry into the next plan will be real. Four 3-week programs work through progressively more demanding overload techniques, cycling between trisets, paired sets, and descending max strength blocks.

Collect achievements and hit your weekly streak goals. Stream from your phone, tablet, or laptop and cast to your TV for a seamless experience wherever you train.

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Justin Ochoa turned his love for basketball into Gem Sessions—a one-of-a-kind development program that blends on-court skills, performance training, and mentorship to help athletes grow through every stage of their journey. From playing in the NFL to transitioning into college athletics, see how Elon’s Strength Director, Nick DiMarco, built a smarter, scalable performance system to train high-level athletes. There is nothing wrong with doing upper/lower first if that sequence feels more appealing. But you may want to adjust the exercises for each workout to do the harder, more taxing movements earlier in the week. The only downside is that you would have to train on Saturdays, which could interfere with your weekend plans.

This plan follows Advanced 1.0 and carries the series forward with four new overload methods and the same alternating structure between upper/lower split and full body programming. This plan follows Intermediate 1.0, building directly on that strength base and advances the programming through more technically demanding overload methods. Most women come here after completing the 1.0 Intermediate plan. This is the starting point for the Power Happens series, built for women who are new to strength training or returning after time away.

• Activate strength, sculpt muscle and blast cardio fitness over 6 weeks with Centr Ignite.
• We’ll match you to the right program so you can make real progress toward your fitness goals.
• Structured programs, follow along workouts, nourishing recipes, and immersive learning guides — all in one place.
• Designed by the industry’s best to build your chest, arms and back.
• The overload methods across the four programs are entirely new from Advanced 1.0, working across both max strength and hypertrophy demands at the highest level of the series.
• The programming focus is hypertrophy and max strength.

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Once you’re ready to start training again, you can use one of our post-injury training plans to return to running safely without risking another injury. Our #1 rated training plans are customized just for you with varied and exciting workouts powered by the Runna Engine. But what if you’re looking for something in the middle, such as five weekly workouts? This is where a push/pull/legs/upper/lower split can work perfectly. Her personalized approach to training, recovery and nutrition can unlock an athlete’s potential to achieve next level goals. Centr makes it easy to commit, and I’ve improved my fitness, developed muscles, improved strength, flexibility, and balance.

Your Personalized Guide to Fitness

Learn to work WITH ​your physiology in this ​8-week course. A course on how to train active girls for health and performance. Centr Fusion will challenge your body and calm your mind with a blend of boxing, strength and yoga.

Train smart with learning guides and healthy recipes

It is integral to the programming in this plan, not a supplemental accessory. Access to Power Happens group resources, previous and future What are the MadMuscles? Zoom Q&A sessions with Dr. Stacy Sims, and nutrition guidelines. Sign up for free access to the best tools and insights available to the coaching community. Keep your whole staff aligned while protecting athletes every step of the way. Take TeamBuildr Strength reporting to the next level.

Stronger together

Standard gym equipment (leg press, leg extension, barbell, bench, pull-up bar, back extension, leg curl, dumbbells, EZ Bar). To train here, you need to be comfortable with all major movement patterns and confident in lifting heavy loads. This plan does not teach those foundations, it uses them. Practice is for sports coaches to design and share practice scripts with coaches and players. One-pagers, planners, checklists, and tools to bring order to the chaos of daily coaching.

Head Coach

If you can run 5 kilometers in under 60 minutes, you can try one of our 5k training plans to improve your performance. Christie is a third-generation classical Pilates instructor with 10+ years of experience. With expertise in pre/postnatal training and a love for movement, she supports everyday athletes with a blend of precision and energy.

The structural variation keeps the stimulus changing in a way the body continues to respond to. The overload methods across the four programs are entirely new from Advanced 1.0, working across both max strength and hypertrophy demands at the highest level of the series. Each one requires the experience and technical foundation you have built across the Power Happens collection to execute well. Four 3-week programs introduce trisets, antagonist and agonist supersets, and pyramid training. Each method adds a distinct layer of demand, building loading capacity and technical control across the 12 weeks.

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I’ve loved all the trainers who guide, encourage, and make workouts as enjoyable as possible. The recipes, meditations, and articles are a great bonus. Simplify your training with structured programs, effective workouts, expert guidance, and a thriving community—all in one place. If you have little to no experience with running, you can try out one of our New To Running, 5k, or 10k plans, depending on your fitness level and objectives. Strength training is one of the best ways to improve your running performance.

weeks of intelligent programming

Self-paced content helping you understand programming, sport science concepts, and tips to run your business. Join the newsletter for insights into women’s ​health, nutrition, and medicine as well as ​upcoming releases and speaking engagements. She has helped athletes everywhere become faster, stronger, and healthier.” Follow in Chris Hemsworth’s footsteps to build serious muscle, strength and size with Centr Power. I lost over 20kgs and now with Power Shred I have gained 4,5kgs of muscle. Both physically and mentally, as well as regarding the meal plans with lots of options and recipes you never can get bored.

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A healthy, balanced diet and regular exercise are necessary for weight loss, maintenance, muscle building or toning. We recognise their continued cultural and spiritual connection to the land, sky and waterways that surround us. We continue to learn and be curious about what it means to be a caretaker of this country and an ally to its people. We pay our respects to Elders past, present and future. Runna is a super versatile running app that has a plan for every runner and goal out there.

Keep in mind that this is a complete gym program you can use, but feel free to make some exercise swaps or adjust the number of sets based on your unique abilities, preferences, and constraints. Create and log your workouts with Hevy and track your progress. Power Happens Express is an Intermediate to Advanced plan that includes express length (30-40 minute) strength workouts, great for those who like to add other activities to their week or who prefer shorter strength workouts. Shape and tone your body with Centr Sculpted, the 6-week high-intensity strength training program.

Where Beginner 1.0 built your structural foundation, this plan builds what sits on top of it. Loading increases and rep ranges continue to shift, so the demands grow in a way your body can absorb and respond to. By week 12, the technical control and loading capacity you carry forward will directly support your work in Intermediate 1.0.