Strength training program to prepare for the beach season - Vol. 1

Program for: Phase I of pre-season preparations

Goal: adaptation to effort, strength endurance, basic strength, core/control/functionality

Phase duration: 2-3 weeks

Frequency: 2-3x per week/microcycle

Series: 3 series per training unit, you can increase the training volume by adding 4 exercise series

Exercises: 8

Repetitions: 12x - 15x

Break between exercises: 30s - 1'

Break between series: 2

Intensity (% 1RM): 60-75%

Tempo: Slow-moderate

# Exercises focused on core/control/functional with the main load on the arms: 1, 3, 7

# Exercises focused on arms: 5

# Exercises focused on core/control/functional with the main load on the legs: 6

# Exercises focused on legs: 2, 4

# Olympic exercise: 8

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