Cass Olholm is a qualified Strength and Conditioning coach and strongly believes that you don’t need to be strong to get strong — you already have what it takes!
High Intensity Strength with Cass will help to improve your physical performance, reduce body fat and increase strength. This challenging training style includes a combination of heavy lifting, functional movements and high-intensity exercises to build your strength, speed and endurance.
If you’re already training at home and looking to get stronger, faster and fitter, this program is for you! Cass has designed this high-intensity strength program to give you gym-style training that will truly push you.
Cass's gym-based program is a 12-week training program with the addition of 4 foundation weeks, designed to help focus on the fundamental movement patterns required to complete Olympic lifts as well as focus on movements to support technical lifts. The workouts range between 30-45 minutes and the express workouts range between 10-15 minutes (not including the warm-up and cool-down). Workout styles you will see throughout the program are Strength & Cardio, Tabata and Metcon.
What equipment do I need to complete High Intensity Strength with Cass?
To complete this program, you will need the following equipment:
Long Resistance Bands
- Gym rings / TRX
If you don't have a recommended piece of equipment, you can substitute the item using the 'exercise substitution' feature available in the Sweat app.
What is involved in High Intensity Strength with Cass?
High Intensity Strength with Cass provides you with the following workouts each week:
- Resistance: 3-4 (Additional optional resistance workouts will also be provided each week)
- Cardio: 2-3 (Low Intensity Steady State and High Intensity Interval Training)
- Recovery: 2 Rehabilitation (1 recovery session & 1 rest day )
How do the workouts work?
Strength + Cardio
These workouts begin with a strength exercise, you will complete 3-6 sets of the key exercise for the specified number of reps. Between each set, you will take a 60-second rest. (We strongly encourage taking the full 60-second rest, to allow time for your body to rest, ready to perform the next set.) After completing all sets take a 1-minute rest before beginning the cardio part. The cardio workout includes 5 rounds of 4 exercises. Perform the specified number of reps for each exercise before moving onto the next. There is no rest between exercises or rounds, as the purpose of this part is to add volume to the muscles whilst maintaining high intensity.
Full Body Tabata
Tabata is a form of high-intensity interval training (HIIT) that aims to improve cardiovascular (both aerobic and anaerobic) fitness through short bouts of intense exercise (20 seconds) and a short rest period (10 seconds). There are 8 exercises in the workout. You will perform 8 rounds of 20 seconds on, 10 seconds off for each exercise, before moving onto the next. You will receive a 30 second rest period between each exercise and once you have performed all 8 exercises the workout is complete.
Strength & Technique (optional) (30-45 minutes)
You will begin with a superset that includes 2 rep-based exercises, repeated for 3 laps - with a 30-second rest between laps.
Accessory Movement 1 and 2 includes 1 exercise, repeated for 3 laps - focusing on technique and includes unilateral exercises to build strength in each side of the body. Take a 1-minute rest between laps (we recommend taking the full one minute to rest before completing the next lap to maintain the weights selected)
Express Workouts (Optional)(under 20 minutes)
These Express options are perfect for those short on time, or for those who are wanting to take their training to the next level with extra workouts! There are two optional sessions; Express Metcon and Express Cardio.
The Express Metcon session follows a specific rep layout for each workout. Each workout contains 3 exercises in a circuit and you will aim to complete 3 laps. 21 reps of each exercise are completed on lap 1, 15 reps each on lap 2 and 9 reps for each exercise on the last lap. The workout lasts for as long as it takes you to complete all the reps.
The Express Cardio is a ladder style of workout. You will have one movement exercise and one cardiovascular exercise. The movement exercise will decrease in reps each round, with the cardio exercise in-between to raise your heart rate.
You’ll find a choice of two different Warm-Up types to complete before you start your workout:
- Movement: dynamic stretches and movement to increase body heat, range of motion and flexibility
- Cardio & Movement: A combination of cardio (skipping) and dynamic movements to increase body heat, range of motion and flexibility (recommended)
Your warm-up routine will be approximately 5-7 minutes long and you will find a brief description of each of the above to help choose the best warm-up style for you!
It is really important to warm up before your workout to prevent the risk of any potential injury!
The cool-down runs for 5 minutes and we strongly recommend completing a cool-down session at the end of each workout. You will be taken through a series of stretches to help promote recovery, prevent injury, improve flexibility by slowing down your heart rate, and promote even blood flow throughout your body.
Cass’ High Intensity Strength program is available exclusively within the Sweat app. Existing members can access her program by heading to their Profile and selecting 'Manage My Program', then 'Select Program’ to find High Intensity Strength with Cass.
If you are new to Sweat, get started today and download the Sweat app from the App Store or the Google Play Store, or sign up on our website here.
Want to give one of Cass' workouts a go? Try her **workout name** workout here!