This program is an example of a first structured strength and conditioning phase for a true beginner.
The goal is to introduce fundamental movement patterns, develop general coordination, and establish a base level of strength and aerobic capacity.
Sessions are concise (about 60 minutes) and designed to build consistency rather than fatigue. Across the week, the client trains three times: two full-body sessions integrating strength and conditioning, and one longer aerobic session focused on Zone 2 work.
Training Focus
The primary objective during this initial block is to learn how to move efficiently:
- hinge through the hips,
- squat with control,
- press and pull safely,
- and stabilize the core under light load.
Power movements appear at the start of each session to teach intent and rhythm, while steady-state conditioning finishes each workout to promote recovery and general health.
Client Context & Constraints
Before this program, the client had already built a foundation of daily movement — averaging over 6,000 steps and three weekly Zone 2 sessions — and was ready to transition into structured resistance training.
The key constraints were simple:
- avoid floor exercises for now,
- keep sessions accessible but progressive.
As a result, each workout emphasizes upright positions, minimal equipment, and low spinal loading, while still developing core strength and postural control.
Structure & Warm-Up
Each session follows a consistent structure:
Power → Strength → Carry/Core → Conditioning.
The warm-up uses a short RAMP sequence (Raise, Activate, Mobilize, Potentiate) to elevate temperature, activate stabilizers, and prepare for movement without creating fatigue.
Dynamic mobility and light activation work are enough to prime the system for what follows.
