Weight Training (Elite Athlete)

LESSON OVERVIEW
WHAT YOU WILL LEARN

This lesson explores the power of spirituality and belief to fuel personal growth and resilience. You’ll learn to harness practices like meditation, prayer, and the Law of Attraction to strengthen your connection with a higher purpose and support your goals. By understanding the impact of positive thinking and spiritual alignment, you can create a life grounded in purpose, resilience, and fulfillment. Embrace these practices to elevate your mindset, shape your path, and draw on a deeper sense of strength and peace.

NEEDS & OVERVIEW

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  Assements
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  Videos

Workouts & Weight Training

To hit your goals, you need a routine that combines muscle building, calorie-burning cardio, and flexibility, mobility, and balance. Why? Because building muscle supercharges your metabolism, cardio melts the fat away, and flexibility and mobility keep you moving freely and feeling younger.

https://youtu.be/zp9Yc4VjQdg
Muscle Building & The Feel Technique

If you’re truly serious about losing weight and keeping it off, building muscle is absolutely essential. Here’s why: the more muscle you have, the faster your metabolism works. Muscle doesn’t just sit there—it’s active tissue that burns calories even when you’re not working out. By increasing your muscle mass, you turn your body into a fat-burning machine, torching calories and melting fat off more effectively.

But here’s the catch: to maximize your results, you can’t just go through the motions. That’s where The Feel Technique comes in. This method, which I developed, focuses on breaking down each muscle group into pause presses and truly dialing in on the mind-muscle connection. It’s all about feeling the muscle you’re working—fully engaging it, controlling the movement, and making every rep count.

With The Feel Technique, you’re not just lifting weights; you’re training smarter. You’re targeting the muscles with laser focus, pushing them to grow and strengthen in a way that transforms your body and speeds up fat loss like never before. If you want to see real, lasting results, this is the way to do it:

HERE IS THE TRUTH!

Focusing on the feel of your workout is 300% more effective than the typical ‘just move weight’ approach. That means results that usually take 9 months can be yours in 3. One year’s worth of progress? You’ll crush it in just 4 months. It’s not magic; it’s smart training. Stay connected, and you’ll see the difference.

Maximizing The Feel Technique
https://youtu.be/2l69FMczr3Q

The Feel Technique is all about fully engaging your muscles with each movement to get the most out of your workouts. It’s not just about going through the motions; it’s about working smarter. 

Here’s exactly how you can do it, step by step:

• Step 1: Wake Up Your Muscles With A TENS Unit

Not feeling the muscle you’re trying to work? A TENS unit (Transcutaneous Electrical Nerve Stimulation) can help. I recommend this one. This small device uses sticky pads (electrodes) that send gentle electrical pulses to the muscle, waking it up and improving your connection to it.

Here’s how to use it:

1. Place the pads on the muscle you want to target—like your biceps, quads, or glutes.
2. Set the device to the lowest intensity setting. It should feel like a light, tingling sensation—not painful.
3. Let the pulses help you focus on the muscle. This connection makes it easier to engage during your workout and multiplies the benefits.

• Step 2: Add Short Contraction Pulses

When you reach the top of the movement—for example, when your biceps are fully flexed in a curl—pause for a moment and do three to five tiny, controlled pulses. These small pulses fire up more muscle fibers and boost the intensity.

• Step 3: Combine Full Reps With Half Reps

For each exercise, try doing one full rep, where you complete the entire range of motion, followed immediately by one half rep, focusing on the most challenging part of the movement. This keeps the muscle under tension longer, which helps it grow stronger.

• Step 4: Use Pause Presses

As you perform an exercise, pause at different points—like one-quarter, halfway, three-quarters, and full range of motion. Hold each pause for 2-4 seconds, focusing on the muscle you’re working. If you have a trainer or workout partner, ask them to place their hands on the muscle so you can feel it working during each pause.

• Step 5: Slow Down for Maximum Effect

Speed isn’t your friend here. Move slowly and with control, focusing on every part of the motion. For example, take 3-4 seconds to lift a weight and the same amount of time to lower it. Fast, jerky movements won’t engage the muscle fully and can lead to injury.

• Step 6: Perfect Your Form

This is the foundation of the Feel Technique. Make sure you’re performing each exercise correctly. If you’re unsure, work with a trainer or follow a guide to nail your form. Proper alignment ensures you’re working the right muscles and avoiding strain or injury.

Find Your Motivation Type

Before creating your fitness plan, you need to figure out what truly motivates you. Are you driven by external factors like accountability to others, or are you more inspired by internal rewards like achieving personal growth and learning something new? Understanding your motivation is key to sticking with your plan long-term.

• External Motivation:

You thrive when you have outside influences pushing you. Examples:

• Paying for a gym membership or class—you’ve invested, so you’re more likely to show up.
• Accountability to a trainer, a friend, or a group—you don’t want to let them down.
• Deadlines or challenges—like signing up for a race or a competition.

• Internal Motivation

You’re driven by personal satisfaction and growth. Examples:

• Seeing your body change and feeling stronger.
• Learning a new skill, like perfecting a yoga pose or lifting heavier weights.
• Setting and smashing your own goals, like running your first 5K or mastering a new fitness technique.

Alright, now that you’ve got your calorie burn goal locked in from the last section, it’s time to figure out which workouts will help you hit that target—and, most importantly, workouts you’ll actually enjoy. 

Here’s how to make it happen:

ASSESSMENT
Find Activities You Enjoy | Page 80

The best workout is the one you look forward to, not the one that feels like a chore. If fitness becomes something you enjoy, it’s much more likely to stick. Take some time to reflect on what excites you, fits your lifestyle, and motivates you to keep going. This assessment will help you explore options, set goals, and create a plan that works for YOU.

• Step 1: Explore What Excites You

  Answer the questions and fill in the blanks on the page when it relates to exploring what excites you!

• Step 2: find What Motivates You

  Are you externally motivated? You may prefer classes, buddies, trainers etc. Or are you internally motivated? You may like to give yourself new goals, skillsets, etc. Write it down!

• Step 3: Take Action!

  Reflect on your purpose from Chapter 1, and revisit why you want to get fit. Write it down.

NOTE: Make sure you list as many issues you can think of. But DIG DEEP! and be as honest and transparent with yourself as you can to achieve the best results. 

DOWNLOAD ASSESMENT

NOTE | No need to download if workbook availble.

Training Formats for Maximized Results

For Home or The Gym

To make your workouts as effective as possible, it’s important to structure your sessions thoughtfully. Here’s a flexible training plan that works whether you’re at home or the gym. This approach ensures you stay motivated and hit your goals without feeling overwhelmed.

Session Structure (30 Minutes)

To make your workouts as effective as possible, it’s important to structure your sessions thoughtfully. Here’s a flexible training plan that works whether you’re at home or the gym. This approach ensures you stay motivated and hit your goals without feeling overwhelmed.

• Warm-Up: (10 Minutes)

  Start on a treadmill, bike, or even a brisk walk to prepare your body and prevent injuries.

• Hydration Check:

  Being well-hydrated is key! This helps your muscles perform better and reduces the risk of tears.

• Focus Area: (25 Minutes Active Work)

  Each session targets a muscle group using the Feel Technique with pause presses, slow movements, and mind-muscle connection.

Making Fitness Fit Your Life: Easy, Practical, and Personalized

Can’t get to the gym every day for weight training? That’s totally fine. The key is to tie your workouts into routines and habits you already have so that it becomes a natural part of your day—not a chore. My 2x-a-day personal training method follows this approach, making it easy to incorporate strength training into your lifestyle. 

Here’s how you can do it:

Split Your Day: Morning & Evening Weight Workouts

Think about brushing your teeth—something you do every morning and evening without fail. Let’s use that same habit to anchor your workouts:

• Morning (15-Minute Weights): Right after brushing your teeth, grab a pair of dumbbells (or even water bottles) and do pause presses for shoulders or legs. Start small—just three sets of 10 reps with slow, controlled movements. This is your “wake-up and activate” moment for your body.
• Evening (15-Minute Weights): Instead of cardio, use this time for another focused strength session. Right before winding down for the night, do a second short resistance workout—think core exercises, mobility work, or additional sets for a different muscle group. This is your “reset and rebuild” session, reinforcing progress.

 

By pairing these short training blocks with habits you already have—like brushing your teeth or finishing dinner—you’ll make strength training a consistent and manageable part of your routine. If you follow my 2x-a-day PT method, you’ll see faster improvements in strength, endurance, and overall fitness.

At Home Equipment: Use What You Have

If you’re cooking dinner, take those water bottles from the counter and use them for Arnold presses or side laterals while you’re waiting for something to bake or boil. Got resistance bands? Keep them near the couch and do a few leg curls or rows during commercial breaks. Fitness doesn’t need a gym—it just needs creativity and consistency.

Gym Days: Make Them Count

When you do get to the gym, focus on the big moves—like barbell presses and supersets—to maximize your time. Think of these sessions as your “all-in” moments. Even if you can only go twice a week, that’s enough to see progress when combined with your at-home routine.

Cardio Your Way

Cardio doesn’t have to mean treadmills or long runs. Hate running? Dance in your living room to your favorite playlist. Love walking? Explore a new trail or park near your home. Do something you genuinely enjoy—that’s what keeps you coming back. Just remember to keep your heart rate in your fat-burning zone (or VO2 Max zone, if you’ve had your VO2 Max testing done).

Flexibility & Mobility: Anti-aging!

If you’re not flexible and can’t move, you’re aging faster than you need to. Flexibility, mobility, and balance are just as important as muscle and cardio. Why? Because strength isn’t just about lifting weights—it’s about having the power to move your body freely and confidently. The good news is, it’s never too late to reverse the clock. Incorporating stretches, balance exercises, and mobility work into your routine not only prevents injury but also keeps you feeling younger, stronger, and more capable every day.

Key Tips to Stay Motivated

• Track Small Wins: Write down how many reps you did, how you felt, or how long you walked. Celebrate every bit of progress.
• Keep It Fun: Find a podcast, audiobook, or playlist you love and pair it with your workout. Make it something you look forward to.
• Focus on Consistency, Not Perfection: It’s okay if life gets busy. Just showing up, even for 10 minutes, is a win.

Workouts
ASSESMENT
Build Your Workout PLan | Page 81

Outline your weekly workout schedule. Be specific—include the location, type of workout, duration, and any instructors or trainers involved. Make sure you are inputting meeting your Calorie Burn Goal weekly.

• Step 1

  Review the 1 week workout plan below!

Introduction to Your 1-Week Weight Training Workout Plan

Welcome to your 1-Week Workout Plan! Whether you’re looking to build strength, lose fat, or simply improve your overall fitness, this plan has been designed to give you a structured yet flexible approach. My workouts are strategically organized to target every muscle group, ensuring balanced growth, strength, and fat loss. Each day is structured to maximize your effort, so by the end of the week, you’ll feel stronger, more energized, and more confident in your body.

 

Your 1-Week Weight Training Plan

WEIGHT TRAINING SCHEDULE

MONDAY

A.M. Chest

• 4 sets of chest dumbbells
• 4 sets of incline chest dumbbells
• 2 sets of incline machine

Triceps

• 5 sets of flat bench triceps – kickbacks (use the three positions)
• 3 sets of skull crushers with a superset of close grip

P.M. Back

• 4 sets knee on pad pull down
• 4 sets (kinesis wall) back row super-setting cable (kinesis wall) with bent-over dumbbell rows

TUESDAY

Shoulders

• 4 sets of shoulder press dumbbells, ramping up weight each set to 3 sets to failure, then move back down for 3 more sets
• 3 sets of side lateral raise superset with shrugs and lateral raise

Biceps

• 5 sets curl using dumbbells
• 8 sets power 21’s
• 3 sets cable curls

WEDNESDAY

A.M. Legs

• 6 sets leg press, superset (last three sets with standing lunges)
• 3 sets lunges standing (stationary advanced clients use dumbbells)
• 3 sets leg press
• 3 sets leg curl

P.M. Chest

• 6 sets press machine
• 3 sets dumbbell incline
• 3 sets chest incline dumbbell machine or barbell

THURSDAY

A.M. Triceps

• 3 sets tricep push down
• 3 sets tricep pull down superset with tricep pushdowns superset with extensions

P.M. Shoulders

• 4 sets shoulder press machine
• 4 sets superset dumbbell shoulder press
• 4 sets front lateral raise
• 4 sets upright row

FRIDAY

Back

• 4 sets lat pulldown
• 4 sets bicep grip pulldown superset
• 3 sets low row

P.M.

• 5 sets curl machine
• 5 sets superset with dumbbell – outside, inside, hammer curls alternating

SATURDAY

Legs

• 3 sets walking lunges
• 3 sets leg press
• 3 sets squats sissy
• 3 sets leg extension
• 3 sets leg curl

Cardio Plan

• Goal: Aim for at least 24 minutes of cardio per day (ideally 1 hour).
• Variety: Mix up your cardio (e.g., running, cycling, spinning) to prevent plateaus.
• Motivation: Join a cardio class if you struggle with motivation (bootcamp, dance, boxing, etc.).
• Intensity: Gradually increase intensity and incorporate both high and low-impact cardio each week.
• Hydration: Stay hydrated with electrolytes to avoid injuries, and limit caffeine before cardio.

• Step 2

  Using Page 81, now create your weekly workout plan! List the location, frequency, content, and duration of your workouts. Make this section of your plan specific⎯spell it all out. 

This 1-week workout plan is designed to push you to new limits and help you achieve your fitness goals. By breaking down each day with a specific focus—whether it’s building muscle, burning fat, or enhancing endurance—you can see clear progress.

Make sure to stay consistent with the workouts, track your performance using the Fit Culture app, and adjust your efforts accordingly to stay on track. Incorporating proper hydration and cardio into your routine will help fuel your progress, keeping you on the path to success. Stick with the plan, and you’ll be amazed at the results!