STRENGTH SYSTEM. Female Athlete FOR THE #THEFEMALEATHLETE

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1 STRENGTH SYSTEM FOR THE Female Athlete

2 PRODUCT DISCLAIMER The content in this book is written by Sebastian Oreb of Base Body Company Pty Ltd and Hattie Boydle of The Sports Model Project. Because physical exercise can be strenuous and subject to risk of serious injury, we urge you to obtain a physical examination from a doctor before using any exercise equipment or participating in any exercise activity. You agree that by participating in physical exercise or training activities, you do so entirely at your own risk. Base Body Company Pty Ltd and The Sports Model Project should not be held liable for the interpretation or use of the information provided in Strength System for The Female Athlete Program. This resource is not individually tailored, it is a guideline which has emerged from the knowledge and personal experience of Sebastian Oreb and Hattie Boydle. All content included in the Strength System for The Female Athlete Program, Strength System for The Female Athlete Load Calculator or Strength System for The Female Athlete Tutorial videos may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company Pty Ltd or The Sports Model Project.

HATTIE BOYDLE WBFF FITNESS MODEL WORLD CHAMPION I have been training my whole life. I love movement, I love strength and skills, but above all, I love competing. I was competitive from a young age.

3 HATTIE BOYDLE WBFF FITNESS MODEL WORLD CHAMPION I have been training my whole life. I love movement, I love strength and skills, but above all, I love competing. I was competitive from a young age. My parents put me into gymnastics from age 4, and I started competing at age 5. I became an elite gymnast, trained at the AIS, and won National level competitions. Gymnastics taught me discipline and movement which has helped me be the athlete I am today. When I finished high school, I became a Personal Trainer. I fell into the Fitness Modelling world because I had an itch to compete. It was an easy answer. It was 2011 when I did my first show. I placed second which qualified me for nationals. Two weeks later I won the national title. I went on to the do the International show and won my division, then placed second at the overall championship. After winning many Australian titles, I wanted to step up my game was my first International show. I won the Miss Bikini Universe in Vegas. It was this year that I started my online program: The Sports Model Project. I wanted to teach other women the methods that I used to get into amazing shape. In 2014 the WBFF came to Australia - that was my chance to take it to the next level. I started strength Training with Sebastian Oreb (Australian Strength Coach) and took my training to new heights. I won my Pro Card and Australian Titles for the WBFF (World Beauty Fashion Fitness) as the Pro Fitness Diva which qualified me for the World Titles and to compete overseas. That year I did my first WBFF Worlds in Vegas and I didn t place. It was the first time I had never placed in a competition I had been in. I still felt success. I had never been in that condition before, I had made so much progress mentally and physically and it left me hungry for more was a big year for me. I became an oxygen cover girl, and took my strength gains to a new level. I managed to squat 140kg at 57kg and placed top 4 at the WBFF worlds was even bigger. I flew to LA for the WBFF La Pro Amateur Show and took home the Miss North America Pro Fitness Title and crown. I was the first Australian Pro to win an overseas Pro Show and then I competed in the biggest show of them all; The WBFF 10 Year Anniversary World Titles, where I became the WBFF Pro Fitness Model World Champion. Every competition is a chance to refine a process, and test your body s capabilities. Sebastian and I have done just that. Here are the methods that we have used to get myself and our girls strong and sexy. We hope you like it! Hattie Boydle xx

4 SEBASTIAN OREB AUSTRALIAN STRENGTH COACH I am a strength coach who specialises in human movement. My Strength System which I have developed caters for strength development in athletes of all sports, including powerlifting, fitness modelling, strongman, weightlifting, boxing, MMA, rugby, track and field sports, and crossfit. The training methods I use for all of these sports are very similar and are based around building a strong body to strengthen my athletes and allow optimal performance in their chosen sport. I use simple movements performed with correct technique and a balanced approach to programming, to strengthen, recondition and rehabilitate athletes by correcting any dysfunction of movement. Always practicing what I preach, I have personally tried and tested varying training methodologies, dietary plans and spent countless hours under the barbell to figure out first hand what works and what doesn t. It is through years of study and experience, that I have formulated a training system that guarantees optimal strength gains and an incredible physique - THE STRENGTH SYSTEM. STRENGTH SYSTEM The Strength System is a system I have created based on my training experience with myself, my athletes, professionals, amateurs, males and females from all ages. I learn constantly and I evolve constantly. I keep what works and throw away what doesn t. The system I have today has changed over the years and it will continue to change, but some of the techniques have remained part of my system for many years because they work. In a year, they may change again, but for now, I present to you the best of my work so far. Sebastian

THE FEMALE ATHLETE Strength System for the Female Athlete is a program designed by Sebastian Oreb The Australian Strength Coach and the current number one professional WBFF Fitness Model in the world

5 THE FEMALE ATHLETE Strength System for the Female Athlete is a program designed by Sebastian Oreb The Australian Strength Coach and the current number one professional WBFF Fitness Model in the world Hattie Boydle. We have combined our knowledge and experience to create what we believe to be the most complete program for a female who s goal is to be strong, fit and in the best shape of their lives. We have trained many amazing women, from beginners to the most advanced athletes, creating world class physiques and elite level strength. We know that there is no such thing as a one size fits all approach, but from our experience and according to feedback from women all around the world, as well as judges critiques from multiple federations for bikini and fitness model championships in multiple federations, the program we have created will develop the body the way a female physique should be developed. So what is our interpretation of what women actually want? We are sure you will agree that there is no single answer, but if we were to give you our description, it would be this - Females naturally have a lower body dominant physique, whereas men are upper body dominant. So this means that when designing a program, there should be a larger selection of lower body movements than upper body. Woman love to be strong, but also understand that focussing on increasing strength in the upper body movements will also result in an increase in size which may be undesirable, however, there are many movements across the whole body that we love to strengthen that will result in a beautifully shaped, feminine physique. After many years of experience, we have made our fair share of mistakes, but we have also succeeded greatly as athletes and coaches. Now after a lot of trial and error and refining our methods, we have developed a 12 week program to develop the ultimate body for the female athlete.

THE PROGRAM Our goal with this program is to teach you the correct techniques to train, as well as a much better understanding of how to structure a day in the gym for the female athlete, how much

6 THE PROGRAM Our goal with this program is to teach you the correct techniques to train, as well as a much better understanding of how to structure a day in the gym for the female athlete, how much weight should be lifted and how much to increase each week. We have included videos for each exercise in the program and so you will have us working with you every step of the way to ensure you get the absolute most out of our 12 week program. The 12 week program is divided into 3 phases which are 4 weeks each. The first phase starts with higher volume and through the 3 phases gradually increases in intensity and decreases in volume. The goal is to build a base, learn how to move, and then gradually increase the intensity as the program progresses. This program is not a competition preparation program for any specific sport, but it will definitely build a sufficient base of strength, mobility, structural balance and aesthetics to help you for any sport that requires strength or aesthetics. We are excited to see the results you achieve on this program and look forward to hearing all about it, so please share and tag videos and photos on social media using the tags We hope you enjoy it! Your Online Coaches, Sebastian & Hattie

7 TECHNIQUE IS EVERYTHING Training with correct technique is not only important to lift the heaviest loads, but even more importantly, it will significantly reduce the risk of injury. In your welcome , we have attached a link to a Dropbox folder created especially for you, to view our exercise tutorials of the movements included in this program. Please watch them OORDINATION carefully and ensure you are performing all exercises with the correct technique. If you feel as though you have injured yourself while you perform any of the exercises STOP IMMEDIATELY. OWEI Throughout the entire program the most important thing is that you continue to attempt to perfect the technique. The reason we say attempt is because it will never be perfect, but we still want you to try. Take each exercise EXIBILITY through its full range of motion. You should choose a weight that will be challenging, but at the same time you should be able to complete each rep of each set without missing a rep. Below you wil find our Load Calculator which will help you determine your load selection. NDURANCE EQUIPMENT Some of the exercises we have used in this program may not be possible for you to complete if you don t have the same equipment. This won t affect too many people as the exercises we have chosen are very simple, and most commercial gyms will have all of the equipment required for this program. The use of lifting equipment like a belt, knee sleeves and wraps are recommended, but not essential. WARM UPS We recommend a throrough warm up before each session. The warm ups should consist of dynamic stretches (not static stretches) and mobilisations of your choice. Several sets and reps of the exercises should be performed without any weights and then gradually increase the weight as you warm up, until you reach your working weight, which in most cases has been preselected in your load calculator. The warm up sets are not counted as the main work of the program.

8 LOAD SELECTION 250 Everyone wants the best results, and its fair to say that you need to work hard for great results. But if you use weights that are too heavy, you will actually NOT be achieving the best results. Choosing how much weight you should be lifting on your program can be difficult. Our methodology involves constant progression. For this to be possible, you must start at a point that you will guarantee progression. This means that you must start the first week of each phase being conservative. You must be able to complete each rep of each set without assistance or without compromising your technique. In other words, start light. Get a feel for the program, get a feel for how you feel at the end of each session, and get a feel for how you feel the next day, then increase your weights accordingly. An increase of 2.5 to 5% each week is reasonable. LOAD CALCULATOR Included in this program is an editable spreadsheet - the Strength System For The Female Athlete Load Calculator where you can enter either your one or five rep maxes on selected lifts. This calculates the loads you should use on all main lifts throughout the entire program. If you are not sure what your numbers are, we recommend you spend one week testing them so the numbers can be accurate throughout the whole program. Some of the accessory exercises such as the dumbbell and machine exercises are not possible to test maxes and therefore the load selector will not predict these numbers for you, but it is important to know that these are accessories to the main lifts and should be performed with a large focus on technique. You should be conservative with load selection on these exercises to ensure that the exercises can be performed with the best technique possible. Do not take these movements to failure. If throughout the program you feel that the numbers are either too hard or too easy, it is recommend that you slightly adjust the number in the one or five rep max field. WHAT IF THE NUMBERS ARE OFF? It s not too late. If you feel the program is way too easy, try a heavier weight (not too much heavier). If you are missing reps, back off straight away, reduce the weight and then continue. Remember the previous point - technique is everything. If you are achieving all of the reps but the technique is breaking down to achieve these reps, be true to yourself, reduce the weight. LET S GET STARTED!!!

9 PHASE 1 Phase 1 is a very structurally balanced phase. There is an even emphasis of focus towards the lower body AND the upper body. This phase has the highest volume (highest total amount of reps) of all the phases. We are building the base and preparing the body for the heavier lifting to come in the later phases. The tempo of all the lifts should be controlled and there should be no breakdown of technique on any of the lifts. The load calculator predicts the weight that should be lifted for the main lifts only, but for the remainder of the exercises, be sure not to choose a weight that is too heavy to start as the first week will set the tone for the remainder of the program. Start light and be sure to progress every time you step into the gym. You shouldn t miss reps throughout the whole Phase 1. Be sure to watch all of our exercise tutorial videos so you know the exact techniques that we expect to be performed on these exercises. Remember - Technique is EVERYTHING! Good Luck!!!

10 PHASE 2 Phase 2 has less volume than Phase 1 (less total repetition), but with a decrease in volume comes an increase in intensity (lower reps equals heavier weight). This is a good thing. We have also taken into consideration that as you are getting stronger, your body will start taking shape, so we have slightly reduced the amount of upper body exercises as this favours the desired feminine physique that we discussed in our introduction. As you are getting stronger and the weights are getting heavier, it is important to keep referring back to the exercise tutorial videos to ensure you are using the correct techniques. You may feel as though you are getting the hang of the techniques, but just to be sure, it doesn t hurt to refer back to the videos each day before you train. Have fun!!!

11 PHASE 3 Phase 3 is a further reduction in volume and an increase in intensity. Now we are starting to lift some seriously heavy weight, but you also have a better understanding of the technique we expect. Although you are going heavier, this does not give reason to compromise the form in favour of putting more weight on the bar. Like every phase, we recommend being conservative with your load selection on week 1. Get a feel for the week and then you can be a better judge for how much heavier you will go each week. Make sure that when you pick a weight, you are able to perform each rep of each set without assistance from a spotter. The program is starting to advance and the main upper body exercises in this last phase are only performed on circuit days. This means that you will definitely maintain and improve upper body strength, but if any muscle gain occurs, it will be in the right places. As mentioned previously, the female physique is lower body dominant and so it is important to factor this in when considering exercise selection, especially in the advanced phases. What this means is that the lower body will receive priority on strength days, and by now, you will be very good at squatting. On completion of this program, you will have built an amazing base to set you up for any type of competition the requires any level of functional strength. It will have created a structurally balanced body with muscles in all the right places for a well proportioned and aesthetically appealing feminine physique. Let s get strong!!!

12 We hope you enjoy this program! Sebastian Oreb and

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http://www.kidshealth.org/teen/food_fitness/exercise/st rength_training.html Strength Training Strength training is a vital part of a balanced exercise routine that includes aerobic activity and flexibility