Achieve levels of strength you never thought possible, using carefully structured strength & power sessions just four times per week. Each session will have detailed prescriptions for every exercise and movement to ensure you progress week in week out whilst preventing neuromuscular fatigue. Every week is designed to be different, therefore keeping training enjoyable, interesting and avoiding plateaus in your progress by exposing your body to different stimulus.
Compliment your ever-growing strength with speed and plyometric work in order to learn how to produce force explosively. Whether you compete in sport or simply want to prepare for whatever life throws at you, no S&C programme is complete without converting increased strength into rapid force generation. Learn to use giant sets and contrast methods to get the most out of your time in the weight room.
CONDITIONED AND IN THE SHAPE OF YOUR LIFE
Conditioning work doesn't have to be arduous, boring and time consuming, and it certainly shouldn't take away from the improvements you're making in the weight room. As well as learning how to use giant sets in your strength sessions, you'll receive short, convenient, but very effective conditioning sessions to get you in the best shape of your life.
FUEL, PERFORM, RECOVER, BUILD MUSCLE
Fuel effectively to help perform at your best, recover optimally between training, manage your weight effectively and build muscle.
Access over 200 recipes and 7 recipe books as part of this plan
TAKE OWNERSHIP, BE HELD ACCOUNTABLE
All of your training sessions and workouts are delivered through our simple, user-friendly app, which can be used as a training diary or log. Make notes, and access training history so that you can recognise and monitor your progress each and every week.
Access a weekly training calendar, prompted when tasks are due, and receive notifications when sessions are missed.
You'll be provided with exercise demonstration videos within the app along with detailed prescriptions and explanations.
MONITOR YOUR PERFORMANCE AND YOUR IMPROVEMENTS
As well as completing a very quick and easy 5 step preparedness questionnaire to monitor your readiness to train, you can also monitor how many reps you perform and total kilograms lifted over a given session, week, month and year.
In addition, you can also keep track of all your Rep Max's and personal bests, which will help ensure you train to the right intensity during future sessions, and monitor your improvements across a given period.
Just 4 primary strength/power training sessions per week, with optional short convenient conditioning/GPP sessions thrown in there as an added bonus
EASY TO FOLLOW
Every exercise you're asked to complete as part of this programme comes with clear demonstration videos, written descriptions and cues. Should you have any questions or require alternatives along the way, you will receive support 7 days per week.
7 DAY SUPPORT
Have questions answered, receive additional help and guidance, learn from others' experiences and join in with topical discussions in our private members-only WhatsApp group.
Frequently asked questions
Are the Online Programmes tailored to me specifically?
No, however they are goal specific, meaning they are carefully structured in a way that will guarantee results based on effective evidence-based scientific principles.
Do the programmes include nutritional guidance?
All of our Online Programmes come with 7 Recipe Books that provide you with at least 210 different recipes, including:
What equipment will I need for the Stength & Conditioning Programme?
This programme is being developed around the equipment commonly found in most commercial gyms and crossfit facilities, although a number of our exisiting members are able to complete it in their well-equipped home gyms
How many training sessions per week does this programme involve?
This programme contains everything you need to improve strength, rate of force production and explosiveness as well as reduce your risk of injury