A 6-week weightlifting program including educational weekly workshops, training plans, execution videos, weekly group coaching calls (Monday at 5pm PST) and interactive personalized feedback on your form videos.
NEXT SESSION IN SEPTEMBER
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What You Will Learn:
Foundations of progressive overload
Heavy programming format 101
Breath for power
Importance of strength training for women
Barbell ositioning
Reps and rest formula
Warmup, prep and prime
A dive into supersets
Working with reps in reserve
Tissue and tendon adaptation
Nutritional foundations for lifting
Tempos and time under tension
Conditioning additions
The power of sleep for heavy lifting
The essentials of recovery and mobility
What is Olympic lifting?
Increasing loads, how, when, and how much?
What is powerlifting?
Form assessments and feedback
Techniques for mastering form
Max loads and percentages
Form assessments and feedback
Spotting techniques
Accessories for lifting heavy
Identifying the right load for progression
Who The Heavy Program Is For:
The Heavy Program is for people who have a base of weight lifting but are ready to take their dumbbells heavier and learn about barbell lifting. Heavy is also for those with a foundation but may be new to barbell weight lifting and new to drilling down into a more comprehensive way of training. This program is for people of all sizes, shapes and ages who have a keen interest in building strength and gains from increasing their loads in the gym.
You should be:
- -Proficient in basic weight training with dumbbells or machines
- -Able to manage loads of 10+ pounds for accessory work
- -Able to manage the load of a barbell, either 35lbs or 45lbs for certain moves (you may also learn technique with a PVC pipe for certain moves, which is essentially weightless)
- -Able to access a squat rack or barbell or you may do weightless training for technique only with PVC piping.
- -Access to a bench is ideal but the program can be done without one
- -Reasonably injury free, please email us if you are uncertain about whether this program will work for you.
- -Keen on building body strength by maximizing your loads in a safe and effective manner.
- -Able to reasonably manage technology as this program is delivered on Zoom and through a weight training app.
Louise Green with Aimee Everett
(New Orleans, Louisiana)
Louise Green with Coach Ma
(Reno, Nevada)
Louise Green
Coach, Author, Size Inclusive Fitness Authority
Since 2007, Louise Green has been a leader in making fitness more accessible for people with larger bodies. A published Author, Educator, Consultant and Award-Winning Fitness Trainer who has impacted thousands of lives by her mission to create a more inclusive fitness landscape.
In 2007, Louise founded the first exclusively Plus-Size Fitness Company in Canada.
Through banking over 40,000 coaching hours specializing in size-inclusive fitness, Louise holds unprecedented intel that allows her to effectively train clients of all shapes and sizes from around the world.
Louise is a (CPT) Certified Personal Trainer, Weight Training and Group Fitness Certified and a Level 1 Olympic Weightlifting Coach, Certified by Chinese Olympian, Coach Ma.
Louise is the Founder of Big Fit Girl, now a fitness community, a fitness App, a published book, and a column at SELF Magazine. Louise is also the Founder of the Size Inclusive Training Academy and is now certifying fitness and wellness professionals from around the world as Size Inclusive Fitness Specialists.
Green has authored two books, Big Fit Girl, and Fitness for Everyone, and has a third book in the wings, Fitness Justice.
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