12 Week Strength Program for Women
PLEASE NOTE THAT PROGRAM ONLY OPTION DOES NOT INCLUDE VIDEO FEEDBACK. COMING SOON IN 2017. DO NOT SEND VIDEOS IN WITH THIS PROGRAM.
Exclusively for Strong Strong Friends looking to gain strength and continue their pursuit of being a complete badass.
Do you watch my videos and think “Sure I’d love to get strong, but have no idea where to start”?
Are you currently on a basic program, but bored or not getting any stronger?
Would you like access to the very same strength programming theory and plan I use?
For the first time ever, I’m offering my Strong Strong Friends customized powerlifting programming and coaching to everyone.
I’m not going to talk about getting ripped or lean on my plan. We are both already tired of hearing that bullshit anyway. If you’re reading this, it is very likely that we are on the same page. You and I both know that building muscle and strength is the first step to body recomposition. We also recognize that muscles=good and more muscle usually means less fat. Now that we have that out of the way, let’s talk about getting strong…
Story time: When I was a beginner, I went through a glorious stage full of beginner gains. You’ve heard of those right? It’s when you decide to lift one day, and the next few weeks and months are a blissful state of upward progression. You are getting better and stronger and you can see it in the mirror and in your strength numbers.
I know that phase well, and I miss it so dearly. You see, I made a few mistakes when I first started training. The biggest, was that I didn’t build my strength base properly. I sort of blew my load way too early. I can never go back, but I can prevent you from doing the same thing.
Stop chasing abs and start chasing strength
It wasn't until I was on a program dedicated to get me stronger until I started seeing a real improvement in my body composition. Here I am after months of running, general gym training, and a little bit of crossfit.
Sure I had some abs peeking through, but I was putting in so much work, and not seeing the muscle definition and strong curves I wanted.
Then I started training to get stronger. I started appreciating my body for what it could do, and didn't even notice that I finally had the body I always wanted.
I want to work with you so you don’t make the mistakes I did, but get to do all the cool shit strong people do. Think weighted pull-ups, heavy deadlifts, never having to ask a guy to open a sticky jar for you again.
Hear from one of our lifters:
Danielle Stranges - Results from 12 Week Strength ProgramSquat Increase: +15lbs / 6.8kg (NEW PR for 4Reps!)
Bench Increase: +18lbs / 8kg
Deadlift Increase: +20lbs / 9kg"At the end of this program I went into my first meet feeling confident about all my lifts and not super panicked because I had never touched that weight before! My program was laid out in a way that I was doing singles each week just like a meet, which helped me get a feel of what I would be doing in a meet! I also loved the amreps at the end of each of my main lifts! These were a challenge and something that I really could set a goal for and push through that goal depending on how I was feeling that day! It showed me that I was gaining strength because with each cycle I was crushing my previous amreps, which was a great feeling! I believe I wouldn't be where I am coming out of my first meet if it wasn't for this program! It sets you up for success! And who doesn't want to be a strong strong friend??" -Danielle Stranges
You do not have to be a powerlifting competitor to sign up for this program!
My 12-week program is completely customized to you and your goals. We will take a look at your training experience and preferences to provide a plan that will build strength and muscle. The program is complete with:
- 12-Weeks of a guided training plan
- Access to private Megsquats videos (links available only to members)
- Comprehensive guide on technique and list of my favorite resources
No matter your preference, each custom program will be designed to build both strength and muscle. Depending on what you want to focus on, you can choose to prioritize the following:
- Build muscle with a hypertrophy focus (remember when I was doing those sets that left me out of breath? Yeah… those). The higher rep ranges will be less specific to getting ready for a heavy 1-rep max, but this program will accumulate the most volume. If you’re just getting started or far out
- Develop strength and refining technique by focusing on the powerlifts and accumulating volume. We use a linear block periodization so you will be fully prepared to retest your one rep max at the end of the cycle
Who is this program for?
You’ve never run a strength progression, but you understand the fundamentals for the movements squat, bench, deadlift. No you don’t have to be perfect at them. Hell, I’m looking at my technique every day. Don’t worry, we will teach you how to be a student of the sport, and pass along resources that will get everyone on Instagram commenting on what nice form you have. You have access to a squat rack, bench press, barbells and weights.
Lifters switching to Powerlifting
You’re comfortable in the gym, but have previously been training with general or aesthetic goals. You’re my favorite! You are crossing over to my side thank God. Also you probably have a lot of developed muscle. We can use the muscle mass and general preparation you already have to accumulate volume in the specific powerlifting movements. Soon you’ll brag about your raw total, while still mproving the physique you’ve been working for. Don’t worry, we always have bicep curls programmed. ALWAYS.
Intermediate to Advanced Lifters
You’ve run a linear progression and either aren’t making any more progress or are bored out of your mind. Maybe you’ve been linearly progressing already, or have run some kind of strength progression you’ve found on the internet. Let’s switch things up and see what we can do to address your weaknesses and give you a more customized plan.
So Are you Ready?
Let's work together! I can't wait to help you reach your strength and physique goals!
PLEASE NOTE: After purchasing, you'll be automatically directed to the info sheet download. Please fill this out and email it to Meg & Strong Strong Friends using the address and directions on the sheet. Since each program is fully customized to the individual creating the program will take some time, so please plan accordingly.
For questions: email firstname.lastname@example.org
Q: Will you review my technique with this option?
A: The strength program option does not include video technique feedback. Please do not send in videos with your info sheet.
Q: How long will it take you to put together my program?
A: The wait time is 4-7 days from when you send us your information. If you have not sent in your information, you will not receive feedback from SSF until you do so.
Q: I didn't receive the download sheet. What do I do?
A: Check your email. If you still don't have the attachment email email@example.com
Q: When can I start the program?
A: You can start the program as soon as you receive it
Q: Can I pay in monthly increments?
A: At this moment, unfortunately not directly. As our coaching opportunities expand, we will have new payment options soon.
Q: Something happened and I can't train. Can I have a refund?
A: Since we've already given you access to client only videos and have provided a customized 3-month program, we are not able to issue a refund. For athletes experiencing injuries, please email us directly and we can find something to work around your injury, or modify your program for when you are cleared by a physician to pursue strength training. For this, we must receive both a note from a physician on your initial injury, as well as a clearance note.