I LOVE IT WHEN A (SIMPLE) PLAN COMES TOGETHER
Focus on Brain & Body
- With your own body weight and resistance bands, you train all your muscles.
- During and between these exercises, you do brain game exercises with balls.
Building up tempo and intensity
- You start with sessions of 10 minutes and gradually build up to 30 minutes.
- You train 3 times a week. Between each training session, you keep 48-72 hours of rest and recovery, just as important as the training itself.
- The principle of progressive overload is applied. You start at your own level, but it is gradually made more challenging.
Personal guidance
- The nevverold training assistant app guides you through every session and every exercise, tailored to you. It keeps your results and progress.
- Video check-ins are included for free at your request to monitor the quality of your performance. You send your recording and I send my feedback as soon as possible.
- You experience the guidance of a personal trainer, while it remains very affordable and you are in charge of your own schedule.
Month 1: Foundation & Control
Adjustment for your body and brain
Strength endurance & Eye-hand coordination
Calm (sometimes static) strength exercises
Learning to stretch correctly after the sessions
Month 2: Dynamics & Reaction
Muscle volume and capacity increase
Dynamic strength & Reaction ability
Strength exercises with more movement
Reacting to visual stimuli
Month 3: Acceleration
Speed in muscles and brain increases.
Speed strength & Brain speed
Explosive exercises
Learning to warm up correctly for speed strength
Nutrition and rest
Fatigue in the first 2-3 weeks is completely normal as your body adjusts to the new routine. Muscles that feel stiff during recovery are completely normal, hence the mandatory rest days. Also, ensure you get enough sleep. Eat carbohydrates (oatmeal, bread, pasta, potatoes, rice) 45 minutes before the exercise as a slow energy source (avoid quick sugars) and eat proteins (eggs, meat, fish, dairy products, or plant-based proteins) between sessions to support muscle recovery (~muscle building). Supplements and special diets are not necessary for this startup program. The above tips, supplemented with vitamins through varied nutrition, are sufficient. After the initial adjustment period, you will experience more energy in your daily life.