← Templates·Fitness and trainer education·If you plan to start a vocational training as a truck driver, the basic qualification training is typically combined with the actual driving licence training — that is the fastest way to start commercial driving from 18 years old.
Plan: Progressive strength training over 12 weeks
Template for building a longer strength program
Use this template to structure a 12-week strength training programme for a member. The template is built up in three four-week phases, so the progression becomes clear, and you can continuously adjust based on the member's progress and feedback.
§Phase 1 (week 1-4): Technique and foundation.
- 01Establish member's goals, training days and starting point.
- 02Select 1–2 exercises per movement pattern (squat, hip/deadlift, push, pull, carry).
- 03Prioritize clean technique over heavy loads in this phase.
- 04Note starting weight/repetitions for each exercise as a reference point.
§Phase 2 (week 5-8): Progression in load.
- 01Increase load or repetitions gradually, week by week.
- 02Keep an eye on the technique – reduce the load if it worsens.
- 03Add one new variant per movement pattern for variety.
- 04Ask about recovery, sleep, and perceived fatigue on an ongoing basis.
§Phase 3 (week 9-12): Consolidation and testing.
- 01Consolidate progress with stable, known exercises.
- 02Plan a loaded trip
- 03Compare with the reference points from phase 1.
- 04Next 12-week schedule and new goals with the member.
| Uge | Focus | Load | Note |
|---|---|---|---|
| 1-4 | Technique | Light to moderate | Prioritize clean execution |
| 5-8 | Progression | Moderate to heavy | Increase gradually, check technique |
| 9-12 | Konsolidering/test | Customized test | Measure progress, plan further |