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Percentage Based Strength Training
Structured Conditioning
Digital Delivery via App
Exercise Video Tutorials
Percentage Based Strength Training
Structured Conditioning
Digital Delivery via App
Exercise Video Tutorials
A mix of barbell strength training that follows a structured periodisation scheme that progresses over time. Proper strength training with adequate rest between sets.
A mix of unilateral and assistance exercises that focus on strengthening weak points and on isolating the supporting muscles.
A mix of short and long intervals to develop your different energy systems that will not only increase your fitness but improve your health.
A mix of dynamic mobility drills and specific strength exercises designed to build strength at the end range of motion so you can move without restriction.
Our training program is designed to get you excelling — whether you’re new to training, or have been for years, but struggling to push past a training plateau.
Suitable for all fitness and gym experience levels:
Our online programming is delivered through our performance tracking app where you can log your weights and track your progress over time. The required equipment for our programming is listed in our Online Training FAQs section below.
It’s time to end the guesswork and start training with purpose.
Follow our proven systems and take your training to the next level!
Below is an example of a STRENGTH and ACCESSORY STRENGTH session.
A: STRENGTH
Warm Up: 3-4 sets between 30-60%.
A: Clean Grip Deadlift
4 x 5 @ 21X0
Perform a set every 4 minutes.
Strength Progression
Week 1: 4 x 5 @ 75-85%
Week 2: 4 x 5 @ 75-85%
Week 3: 4 x 5 @ 75-85%
Record your weights / reps and apply progressive overload each week.
B: ACCESSORY STR
B1: DB Cyclist Squats
4 x 12 @ 3010
B2: Barbell Hip Thrust
4 x 12 @ 21X1
C: ACCESSORY STR
C: SA Farmers Carry
4 x 20/20m
If you would like to see more details of our programming, download the FREE Sample Program by clicking here.
The week’s structure depends on the phase of the year. However, it would look similar to below:
Monday: Upper Strength + Conditioning
Tuesday: Lower Strength + Accessory Strength
Wednesday: Upper Strength + Accessory Strength
Thursday: Lower Strength + Conditioning
Friday: Upper Strength + Accessory
Strength
Saturday: Conditioning
If you want to see more details, download a 14 Day Sample Program.
Below is a list of the commonly used equipment in our programming:
You do not need access to equipment like cables and machines found in a commercial gym.
Substitutions are encouraged if you don’t have what you need.
The program includes 5-6 days of training/week and a session will typically take you 60-70 minutes per session. Of course, it’s encouraged to complete all the days, but you’ll still get results if you complete 3-4 days per week.
You can cancel your auto-renewal subscription at any time by by completing the Membership Cancellation form online.
Of course, you can. The great thing about this program is that you can reach out in the app and the coaches will help you sequence your days in the best way possible.
Although the programming is incredibly affordable, know that we want to make sure that you get the best experience with us. You can watch the videos in the app or send us an email anytime.
