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Training Programs, App, Community, Wellness

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Coach Pyry

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The Men's Leaner Stronger System 2 is guaranteed to build lean muscle, and strength and burn body fat. 

Get results faster and reduce the risk of injuries by applying the correct lifting techniques, as shown in the in-app demonstration videos. The system is progressive with exercise and workload prescription, setting you up for long-term success without stagnation or plateaus. Access Coach Pyry's exercise demonstration videos. Track and share your progress with in-depth analytics and tools. Access Coach Pyry's coaching community and ask questions. 

This program features four training days per week. You will need access to a fully equipped gym.

This is Coach Pyry, Let's do this!

Results

Faster

Video Demos

Progressive

Leaner

Stronger

Men's 4 Day Leaner Stronger System 1

3 x Resistance Training ( Lower, Upper, Lower/Upper) + 1 x Aerobic Conditioning Day

Block 1

3 x Resistance Training (Lower, Upper, Lower/Upper) + 1 x Aerobic Conditioning Day

Block 2

3 x Resistance Training Days (Lower, Upper, Lower/Upper) + 1 x Aerobic Conditioning Day

Block 3

The Men's Leaner Stronger System 2 builds on the base you've built in the System 1. 

The goal of the System 2 is to build as much lean muscle mass as possible in 18 weeks.

We are going to achieve this by reducing the volume of cardiorespiratory conditioning and increasing the volume and intensity of resistance training from The System 1.

The Men's Leaner Stronger System 2 is guaranteed to build lean muscle, strength and burn body fat. 

Get results faster and reduce the risk of injuries by applying the correct lifting techniques, as shown in the in-app demonstration videos. 

The system is progressive with exercise and workload prescription, setting you up for long term success without stagnation or plateaus.

Through the app, you can:

-Access Coach Pyry's exercise demonstration videos
-Track your progress with in-depth analytics and training metric tools
-Access Coach Pyry's coaching community and ask questions

This program features four training days per week. You will need access to a fully equipped gym to get the most out of this program.

This is Coach Pyry, 
Let's do this!

Muscle Gain

Strength

Aerobic Conditioning

Fat Loss

Men's 4 Day Leaner Stronger System 2

The Men's Leaner Stronger System 1 is guaranteed to build lean muscle, and strength and burn body fat. 

Get results faster and reduce the risk of injuries by applying the correct lifting techniques, as shown in the in-app demonstration videos. The system is progressive with exercise and workload prescription, setting you up for long-term success without stagnation or plateaus. Access Coach Pyry's exercise demonstration videos. Track and share your progress with in-depth analytics and tools. Access Coach Pyry's coaching community and ask questions. 

This program features three training days per week. You will need access to a fully equipped gym.

This is Coach Pyry, Let's do this!

Men's 3 Day Leaner Stronger System 1

2 x Full Body days + 1 x Aerobic Conditionig 

2 x Full Body Days + 1 x Aerobic Conditioning Day

2 x Full Body Days + 1 Aerobic Conditioning Day

The Women's Leaner Stronger System 1 is guaranteed to build lean muscle, and strength and burn body fat. 

Get results faster and reduce the risk of injuries by applying the correct lifting techniques, as shown in the in-app demonstration videos. The system is progressive with exercise and workload prescription, setting you up for long-term success without stagnation or plateaus. Access Coach Pyry's exercise demonstration videos. Track and share your progress with in-depth analytics and tools. Access Coach Pyry's coaching community and ask questions. 

This program features three training days per week. You will need access to a fully equipped gym.

This is Coach Pyry, Let's do this!

Women

Women's 3 Day Leaner Stronger System 1

2 x Full Body Resistance Training + 1 x Aerobic Conditioning Day

2 x Full Body Resistance Training Days + 1 x Aerobic Conditioning Day

Block 2 

The Women's Leaner Stronger System 1 is guaranteed to build lean muscle, and strength and burn body fat. 

Get results faster and reduce the risk of injuries by applying the correct lifting techniques, as shown in the in-app demonstration videos. The system is progressive with exercise and workload prescription, setting you up for long-term success without stagnation or plateaus. Access Coach Pyry's exercise demonstration videos. Track and share your progress with in-depth analytics and tools. Access Coach Pyry's coaching community and ask questions. 

This program features four training days per week. You will need access to a fully equipped gym.

This is Coach Pyry, Let's do this!

Women's 4 Day Leaner Stronger System 1

3 x Resistance Training Days ( 2 Lower 1 Upper) + 1 x Aerobic Conditioning Day

3 x Resistance Training Days ( 2 Lower 1 Upper) + 1 x Aerobic Conditioning Dayescription...

This 14 Day Hotel Quarantine Program is guaranteed to maintain your fitness levels while confined to a small space. 

You will work on your speed, power, elasticity, mobility, strength, muscle mass and cardiorespiratory conditioning. Breathwork exercises have also been included to calm down your nervous system. 

You need 5 meters of space and some miscellaneous items to use as a load (suitcase or chairs). 
A resistance band would be nice for one of the exercises. However, this is not necessary.

All exercises have video demonstrations included. 

The program is broken down :
Day 1: Workout A ( Full Body)
Day 2: Workout B (Full Body)
Day 3: Workout C (Conditioning)
Day 4: Workout A (Full Body)
Day 5: Workout B (Full Body)
Day 6: Workout C (Conditioning)
Day 7: 30 Min Guided Breathwork Session

Week 2 Repeat

Minimalist

Bodyweight

Hotel Quarantine Program

14 Day Hotel Quarantine Program

Maintain Your Fitness Whilst In Quarantine

The Women's Leaner Stronger System 2 is a progression to System 1. Make sure to complete System 1 first. 

The Women's Leaner Stronger System 2 is guaranteed to build lean muscle, and strength and burn body fat. 

Get results faster and reduce the risk of injuries by applying the correct lifting techniques, as shown in the in-app demonstration videos. The system is progressive with exercise and workload prescription, setting you up for long-term success without stagnation or plateaus. Access Coach Pyry's exercise demonstration videos. Track and share your progress with in-depth analytics and tools. Access Coach Pyry's coaching community and ask questions. 

This program features four training days per week. You will need access to a fully equipped gym.

This is Coach Pyry, Let's do this!

Women's Leaner Stronger System 2

Are you ready to turn your body into a machine?

The Men's Leaner Stronger System 3 is an advanced strength and conditioning program, which you should only begin if you've gone through the Leaner Stronger Systems 1 and 2. 

System 3 resistance training is scaled back to 3 days per week from 4 days per week in System 2 to give your body a chance to recover and adapt from the hard hypertrophy work you've put in. 

An athletic conditioning day is added, which features running mechanics, elasticity, and running drills. 

Let's do this,
Coach Pyry

Lean Muscle

Conditioning

Video Demonstrations

Body Transformation

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Men's Leaner Stronger System 3

3 Days of Resistance Training + 1 Day of Running

3 Days Resistance Training + 1 Day Conditioning

This program is for those periods in your life when you want to hold your ground with your lean mass and strength without going backwards. You won't make the best gains of your life, but you definitely won't lose strength or muscle. 

Maybe you've just become a parent or had another child. Perhaps your career is going off, and you are required to work crazy hours. 

Maybe you have other goals, such as running a marathon. Perhaps you are on an extended holiday and don't want to train four days per week. 

The rookie error that many people fall for is to stop weight training completely. 

The reason why this is silly is twofold: 
1. You will risk losing the fruits of the hard work you've done in the past. 
2. The amount of work you need to do to maintain your strength and muscle gains is MUCH LESS than what you need to do to make new gains. 

I designed this program when I was preparing for my first marathon, and even though I was running like a madman, I managed to maintain most of my lean muscle and strength. You will hit all the body's major muscle groups with 2-4 sets of focused work each week. 

Muscle maintenance

Fitness

Muscle and Strength Maintenance Block - 3 Days

In the Leaner Stronger System 4, we switch gears to focus on muscle and strength development and bring cardiorespiratory conditioning to maintenance levels. 

This program features four resistance training workouts and one conditioning workout. 

The weekly schedule is as follows: 

Lower, Upper, Lower, Upper, Conditioning

Note that this is an advanced program that builds on the previous phases of the Leaner Stronger System. 

The Leaner Stronger System is built to be followed in chronological order for the best results and the lowest risk of injuries. 

Let's do this,
Coach Pyry

Lean muscle

Athleticism

Power 

Speed

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Men's 4 Day Leaner Stronger System 4

4 x Resistance Training Days + 1 Conditioning Session

4 x Resistance Training + 1 x Conditioning Day

Are you ready to turn your body into a machine that looks apart and performs like a weapon?

This training system is for those who want to develop athleticism and strength to run fast but want to also look the part at the beach, office and boardroom. 

It's the perfect system for men and women who want to improve their physical performance and reduce the risks of injuries from playing recreational sports or running around with kids. 

This program has one speed session at the athletics track and three resistance training sessions in the gym. 