Welcome to TFS!
LET’S GET STARTED
If you are reading this, it means that you have made a good decision and want to train smart. Now we need to create an account for you in the True Coach app. This usually takes 12 to 24 hours because we do it manually. Thank you for your patience ๐
In the meantime, learn and save the following graphics. Then see a sample workout that will help you understand our concept before starting the program.
Tempo Explanation
Super Sets
Choosing Loads
RPE Scale
Key informations
1. Train smart – the workouts that your coach will prepare for you are based on your body’s natural adaptations and your training goals. Remember that a very large part of the effects depends on your conscientiousness and how you put into training. The coach will do whatever he can to help you ๐
2. Flexibility – you don’t have to adapt to the plan, but the plan should be adjusted to you! Remember to provide the coach with your credible time schedule. If you can’t do your workouts on specific days, the coach will help you organize it and rearrange your workouts so that you don’t lose anything.
3. Before you start –after receiving the invitation and logging in to the application, be sure to go to your account in the “Documents” tab. There you will find a glossary of abbreviations and an FAQ. Please read this information to get the most out of your training. You can also find a glossary of abbreviations HERE.
Intro training
Warm-up
The purpose of the warm-up will be to raise body temperature and prepare the musculoskeletal system for strength training. Exercises 2-3 are dynamic stretching and mobilization designed to increase the range of motion in individual joints. In the second half of the warm-up you will find activation exercises mainly for the lower body. Some of these movements may remind you of “mini strength training.”
1. Cardio activity 3 min of your choice: jump rope, running, bicycle, rowing machine or other
2. Deep Lunge Dynamic Stretch 20 sec ES (every side)
3. Candlestick Roll to Straddle Stretch 6x
4. Tabletop Stretch with Overhead Arm Reach 4x ES (every side)
5. Super Dog Glute Activation 10x ES (every side)
6. Glute Bridge V Walk Out 5x
7. Forward Lean to Cobra Stretch 5x
8. Plank to Deep Suat 5x
Intro training
Main workout
The following workout is built on the FBW method. This is a sample workout to help you understand tempo work and the concept of “super sets.” Learn how to perform super sets and what tempo means HERE.
A1. DB Split Squat
Sets: 3
Reps: 5, Tempo: 41X1
Rest: 30 sec before A2
A2. Pull Ups
Sets: 3
Reps: SUBmax, Tempo: 4111
Rest: 90-120 sec before A1
B1. Regular Push Ups
4 Timed Rounds:
10 Push Ups
10 KB Gorilla Row
B2. KB Gorilla Row
4 Timed Rounds:
10 Push Ups
10 KB Gorilla Row
C1. Crossfit Sit Ups
C2. Front Plank
C3. Side Plank
2-3 ROUNDS:
25 Crossfit Sitp Ups
30 sec Front Plank
20 sec ES Side Plank
Rest: 45-60s between rounds
Intro training
Cooldown
Cooldown is the last part of the training. Calm down, stretch and relax ๐
D1. Child’s Pose Breath and Stretch 60 sec.
D2. Pancake Stretch 60 sec
D3. Half Bretzel Stretch 20-30 sec per side
True Coach
When you receive the invitation and access to the TrueCoach app:
1. Log in, set up your details and read the glossary abbreviations and FAQs (Your account at True Coach > Documents). If you have not already done so, complete the TRAINING FORM.
2. First, you will receive test training sessions so that we can test your mobility, range of motion, strength and endurance.
3. The coach will contact you and prepare a suitable plan for you.
4. During the program, you can count on us and we will help you with everything. Don’y be afraid to write with a question or comment how the first training went ๐
Good luck!
Placebo Nutrition is our partner who ensures proper supplementation during training and more.
Only our riders under the code “TFS10” can buy their products with a 10% discount.
Go to the pnnutrition.pl store and choose supplements for yourself.
Do you have a question?
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