Wellcome to Strength series! 

This programming allows you to practice safely and effectively. Please make sure at all time that you are practicing only when you feel well and also make sure that your environment is safe and there is no possibilities for injuries. 

Choose the level which is best fo you!

All Strength movement videos include three levels; Easy, Intermediate and Advance. If you follow our programming, you will use first three weeks easy, next three weeks intermediate and last three weeks advance. 

If however you want to go to intermediate or advance right away, please feel free to do so IF you know you are ready for it. 

One cycle can be 7 days, or it can be 10 days. It is your life and you know the best what works for you. Do not stress about the schedules and focus on learning and enjoying the movement! 🙂 

Cycle 1-3 

First three cycles are programmed to be easy or intermediate(if you are more experienced with strength training).

Please take your time to get comfortable with the Stick. You probably get more exhausted at first because this is all brand new stimulus for you so do not worry if you need to take it easy.

That is what we want so you have the time to learn the basic principles of using the stick. 

Rest between sets

If you follow our instructions, there is always 60 second active recovery after each strength move. If you need more recovery, you simply add more recovery time. You can also do 30 seconds of active recovery and rest fully about 30-60 seconds.

Always remember that you can add extra rest if you need!

After you complete your last set and continue to new movement couples, you can rest 1-4 minutes. 

Practice time is about 30 minutes, but with short pauses it can be less and with longer rest periods it is probably closer to 45 minutes. 

Duration an workload

You can add or deduct the amount of sets you do. For example if there is 3 sets and 10 repetition and you feel that is too much, please feel free to do less if that is better for you.

We recommend not to add too much because these first weeks should be easy or intermediate at the highest. 

Also if you only have 20 minutes time to train, you can do 2 sets of every movement couple, or you can only do A’s and B’s and skip the C’s.

Remember that it is more important to do a little and often than a lot and rarely! 🙂 

How many times a week? 

Our recommendation is 3 times per week. If you add Stretching and / or Function series as well, then you can start with one or two Strength sessions and add one Function or one Stretching with total amount of 3 sessions. Later you can increase the total amount to 4-5 weekly sessions.  

Do not worry that you should do all three session per week

You can create your own cycle and if it takes 6 weeks to finish cycles 1-3, well that is how long it takes then! 🙂

I wish you a great training session!