“I want to get stronger but I don't know how! I’m new to the weight room and find it intimidating.”
You want to get stronger but you find the weights area in the gym intimidating and you are nervous about injuring yourself.
You are either new to strength training or you have tried to do some in the past but you don’t feel confident enough in your technique or your knowledge to train on your own.
You want to learn good technique and know exactly what to do in the gym to get the results you want. You want to feel confident in your lifting and know what to do to keep progressing.
“I love lifting weights but I really need help with the Olympic lifts. I haven’t had enough time and coaching to learn the technique properly.”
You want to learn or improve your olympic lifting: the snatch and the clean and jerk. You may be doing Crossfit, a sport or just interested in adding olympic lifting to your training.
You want a confidence-building experience where you learn the movements properly and at a pace that suits you.
You need dedicated time to master the technique under the eye of an experienced weightlifting coach.
"I want to learn how to squat, deadlift and bench press properly, but I don’t know where to start.”
You are new to lifting weights and you don’t know where to start. You’d love to learn how to squat, deadlift and bench press with correct technique.
But you find the typical weight room off-putting and you are not sure who to trust.
You want to be stronger without getting injured. You want to know that you are lifting with proper technique.
And most of all, you want to be confident you’ll actually get results!
Today we’re using chair and backpack as props! Block 1 features chair step ups and chair tricep extensions. Block 2 includes backpack row and press.
For this workout we are working to time rather than number of sets. Read More
A full body workout today, starting with a block focussed on anterior muscles (quads and chest), before moving onto posterior muscles (back, hamstrings and glutes).
Strength cycle 14 – Sat 20 June 2020
Download PDF above and post comments below.
Tough session today with some challenging holds for time, including a single leg wall sit and reverse plank with leg elevated!
You’ll need a weighted rucksack for this workout.
Strength cycle 14 – Thurs 18 June 2020
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Today we have several blocks of work to complete. We begin with some movement preparation – an extended warm up that is specific to this session, working on legs and scapula movement.
We then have two main blocks of work, focussing on legs (both anterior and posterior muscles), a couple of back and core exercises, and a push up with an interesting twist.
We finish with an energetic tabata of high-low plank!
On Friday 5 June we made the following statement about Black Lives Matter on our social media:
At Strength Ambassadors we wholly support the #blacklivesmatter movement. We know there’s a role for everyone to play here in order to make change happen, and make it permanent. It’s not just across the pond, it’s not just for people in ‘power’, and it’s certainly not just up to the black community – it’s up to everyone. Staying silent and standing by is not an option. We have work to do at Strength Ambassadors too. Read More
We begin with paused tempo squats, for a challenging leg workout. Later on in the program we’ll be focussing in on hamstrings and glutes as part of a full body circuit.
We will also be strengthening chest, shoulders and core throughout this session, finishing with a backpack thruster EMOM.
Download a PDF of the workout here:
Strength cycle 12 – Sat 30 May 2020
Post any questions and comments below!
Plenty of backpack action in today’s workout! We’ll be using a backpack in a variety of ways to add resistance and fun to strength exercises. To finish, we’ve got a fierce core challenge.
Download a PDF of the workout here:
Strength cycle 12 – Thurs 28 May 2020
Post any questions or comments below.
We start with a split squat and pulldown combination, to work legs and back. We follow this up with a 4 exercise circuit which we’ll do 5 times. This circuit focuses on leg posterior chain, and shoulders/upper back. A core finisher to round things off!
Strength cycle 11 – Tues 26 May 2020
Download the workout via PDF above, and let us know how you get on in the comments below!
We start with a leg-intensive first group of exercises – push ups are actually a relief here!
We then move to a more trunk and hamstring focussed circuit.
We end with a partner finisher – but don’t worry, you can do this on your own too!
Strength cycle 10 – Sat 23 May 2020
Download via PDF above and post comments below!
You will need a book-filled backpack or a weight for this workout, to add weight to the leg and back exercises.
A timer will also be handy, as we have a couple of timed challenges (although of course any timepiece will do).
A full body workout awaits, with a challenging push up finisher!
Strength cycle 10 – Thurs 21 May 2020
Download via the PDF above, and post comments below!
"It just feels brilliant, it feels really good!"
Holly - Olympic Lifting
"Ladies Who Lift has been a massive confidence booster for me"
Angela - Ladies Who Lift
"Everything in my life is easier for being stronger!"
Melanie - personal training
"I was snatching in my first session, which I really didn't think I would be able to do!"
Dominic - Olympic Lifting PT
"The process has been really fun, I've enjoyed pushing it a little bit more every week"
Pippa - Ladies Who Lift
"It's been great - extraordinarily instructive!"
Greg - Olympic Lifting
"Now I've learned how to be more powerful!"
Jess - Olympic Lifting
"We've got a really nice squad of lifters here...everyone's so supportive"
Jon - Olympic Lifting classes