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Please create a training programme based on this episode of the Steven Bartlett podcast. Currently I do 30 minutes of cross training each day at the gym and would like to add more strength training.

https://podcasts.apple.com/gb/podcast/physiotherapist-you-need-to-know-this-about-creatine/id1291423644?i=1000708545363

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# 4-Week Strength Training Program Based on Jeff Cavaliere's Recommendations

## Program Overview

This 4-week strength training program is designed to complement your existing 30-minute daily cross-training routine, based on insights from physical therapist and strength coach Jeff Cavaliere's (ATHLEAN-X) discussion on Steven Bartlett's podcast. This program focuses on building functional strength, improving mobility, and developing balanced muscle growth while minimizing injury risk.

## Program Structure

**Frequency:** 3-4 days per week
**Duration:** 30-45 minutes per session
**Equipment Needed:** Dumbbells, resistance bands, bench (optional)

## Key Program Principles

1. **Focus on Functional Movement Patterns** - Prioritizing exercises that enhance everyday movements and longevity
2. **Proper Form Over Weight** - Emphasizing technique to prevent injury and ensure effectiveness
3. **Progressive Overload** - Gradually increasing challenge through weight, reps, or technique
4. **Balanced Development** - Working all major muscle groups with attention to commonly neglected areas
5. **Thoracic Spine Mobility** - Incorporating specific movements to improve upper back function and posture
6. **Grip Strength Enhancement** - Including exercises that develop grip strength, which correlates with overall health
7. **Recovery Focus** - Strategic rest periods and mobility work to prevent overtraining

## Weekly Schedule

### Week 1: Foundation

**Day 1: Upper Body Focus**
- Warm-up: 5 minutes light cardio + dynamic stretching
- Push-ups: 3 sets of 8-12 reps
- Dumbbell rows: 3 sets of 10-12 reps per arm
- Resistance band pull-aparts: 3 sets of 15 reps
- Thoracic spine rotations: 2 sets of 10 reps per side
- Farmer's carries: 3 sets of 30 seconds
- Cool-down: 5 minutes of static stretching

**Day 2: Lower Body Focus**
- Warm-up: 5 minutes light cardio + dynamic stretching
- Bodyweight squats: 3 sets of 15 reps
- Walking lunges: 3 sets of 10 steps per leg
- Hip bridges: 3 sets of 12-15 reps
- Calf raises: 3 sets of 15-20 reps
- Plank: 3 sets of 30 seconds
- Cool-down: 5 minutes of static stretching

**Day 3: Full Body & Mobility**
- Warm-up: 5 minutes light cardio + dynamic stretching
- Dumbbell thrusters: 3 sets of 10 reps
- Renegade rows: 3 sets of 8 reps per side
- Side plank with rotation: 2 sets of 8 reps per side
- Wall angels: 3 sets of 10 reps
- Dead hang or towel grip holds: 3 sets of 20-30 seconds
- Cool-down: 5 minutes of static stretching

### Week 2: Development

**Day 1: Upper Body Progressive**
- Warm-up: 5 minutes light cardio + dynamic stretching
- Incline push-ups or bench press: 3 sets of 10 reps
- Single-arm dumbbell rows: 3 sets of 10 reps per arm
- Face pulls: 3 sets of 15 reps
- Shoulder external rotations: 3 sets of 12 reps per side
- Farmer's carries: 3 sets of 40 seconds
- Cool-down: 5 minutes of static stretching

**Day 2: Lower Body Progressive**
- Warm-up: 5 minutes light cardio + dynamic stretching
- Goblet squats: 3 sets of 12 reps
- Reverse lunges: 3 sets of 10 reps per leg
- Single-leg hip bridges: 3 sets of 10 reps per leg
- Standing calf raises: 3 sets of 15 reps
- Side planks: 3 sets of 30 seconds per side
- Cool-down: 5 minutes of static stretching

**Day 3: Full Body & Mobility Progressive**
- Warm-up: 5 minutes light cardio + dynamic stretching
- Dumbbell Romanian deadlifts: 3 sets of 10 reps
- Push-up to row: 3 sets of 8 reps per side
- Thoracic rotations with band: 3 sets of 10 per side
- Pallof press: 3 sets of 10 holds per side
- Towel pull-ups or inverted rows: 3 sets of 8-10 reps
- Cool-down: 5 minutes of static stretching

### Week 3: Intensification

**Day 1: Upper Body Intensity**
- Warm-up: 5 minutes light cardio + dynamic stretching
- Push-up variations (elevated feet or weighted): 4 sets of 8-10 reps
- Bent-over rows: 4 sets of 10 reps
- Band pull-aparts (slow eccentric): 3 sets of 12 reps
- Wall slides with external rotation: 3 sets of 10 reps
- Dumbbell carries (heavy): 3 sets of 30 seconds
- Cool-down: 5 minutes of static stretching

**Day 2: Lower Body Intensity**
- Warm-up: 5 minutes light cardio + dynamic stretching
- Bulgarian split squats: 3 sets of 10 reps per leg
- Walking lunges with dumbbells: 3 sets of 8 steps per leg
- Glute bridges with band: 3 sets of 15 reps
- Single-leg calf raises: 3 sets of 12 reps per leg
- Plank with shoulder taps: 3 sets of 10 taps per side
- Cool-down: 5 minutes of static stretching

**Day 3: Full Body Circuit**
- Warm-up: 5 minutes light cardio + dynamic stretching
- Complete 3-4 rounds of the following circuit with minimal rest between exercises:
  - Dumbbell squat to press: 12 reps
  - Renegade rows: 8 reps per side
  - Mountain climbers: 20 reps
  - Band pull-aparts: 15 reps
  - Rest 90 seconds between rounds
- Thoracic extensions over foam roller: 2 sets of 10 reps
- Dead hangs with scapular retractions: 3 sets of 30 seconds
- Cool-down: 5 minutes of static stretching

**Optional Day 4: Recovery & Mobility**
- Foam rolling: 10 minutes (focus on tight areas)
- Thoracic spine mobility work: 5 minutes
- Dynamic stretching: 10 minutes
- Light walking: 15-20 minutes

### Week 4: Peak & Evaluation

**Day 1: Upper Body Peak**
- Warm-up: 5 minutes light cardio + dynamic stretching
- Push-up challenge: Maximum reps in 3 sets
- Dumbbell rows: 3 sets of 12 reps (heavier weight)
- Face pulls with external rotation: 4 sets of 15 reps
- Band pull-aparts (multiple angles): 3 sets of 12 reps
- Farmer's walk challenge: Maximum distance in 3 sets
- Cool-down: 5 minutes of static stretching

**Day 2: Lower Body Peak**
- Warm-up: 5 minutes light cardio + dynamic stretching
- Goblet squat challenge: 3 sets of maximum reps with moderate weight
- Walking lunges: 3 sets of maximum distance in 30 seconds
- Single-leg hip thrusts: 3 sets of 12 reps per leg
- Calf raise "burnout": 3 sets to near failure
- Plank challenge: Maximum hold time
- Cool-down: 5 minutes of static stretching

**Day 3: Full Body Integration**
- Warm-up: 5 minutes light cardio + dynamic stretching
- Complete 3 rounds of the following:
  - Thrusters: 12 reps
  - Pull-up or inverted row variations: 10 reps
  - Lateral lunges: 10 reps per side
  - Thoracic rotations: 10 reps per side
  - Rest 2 minutes between rounds
- Grip strength challenge: Towel holds or pinch grips, 3 sets max time
- Cool-down: 5 minutes of static stretching

**Day 4: Assessment & Recovery**
- Movement pattern assessment
- Grip strength test
- Flexibility assessment
- Program review and adjustment planning
- Full-body foam rolling session
- 15-minute light mobility work

## Supplement Recommendations

Based on Jeff Cavaliere's expert advice:

1. **Creatine Monohydrate**: 3-5g daily for improved strength, muscle recovery, and potential cognitive benefits
   - Take consistently (timing is less important than consistency)
   - No need for loading phase
   - Stay hydrated while supplementing

2. **Protein**: Focus on quality sources from whole foods first, with supplement shakes as needed
   - Aim for 1.6-2.2g per kg of bodyweight daily
   - Distribute protein intake throughout the day

3. **General Supplement Approach**: Focus on food first, use supplements to fill gaps, not replace nutrition

## Progression Guidelines

1. **Weight Progression**: When you can complete all prescribed reps with good form, increase weight by 5-10%
2. **Volume Progression**: Add 1-2 reps per set before increasing weight
3. **Rest Periods**: Start with 60-90 seconds between sets, adjust based on goals (shorter for endurance, longer for strength)
4. **Form Check**: Periodically record exercises to evaluate technique
5. **Recovery Monitoring**: Track sleep quality and soreness levels to avoid overtraining

## Special Considerations

1. **Thoracic Spine Health**: Place extra emphasis on thoracic mobility exercises to prevent "nerd neck" and improve posture
2. **Grip Strength**: Incorporate grip work into each session as it correlates with overall health and longevity
3. **Proper Form**: Never sacrifice technique for weight or reps
4. **Balance**: Ensure equal work between pushing and pulling movements
5. **Adaptation**: Adjust exercises based on any pre-existing conditions or limitations

## Next Steps After Completing the Program

1. Reassess strengths and weaknesses
2. Identify new goals based on progress
3. Consider increasing training frequency or session duration
4. Focus on areas that need more development
5. Gradually introduce more advanced exercise variations

Remember to maintain your 30-minute daily cross-training alongside this program for optimal cardiovascular health and overall fitness.