ABOUT THIS PROGRAM

Stronger athletes are more resilient, robust, durable and more dominant in the sporting arena than those who are not.  Strength acts like a transport system, so by following this program you will also help unlock all other strength qualities such as power and speed.

14 WEEK STRENGTH PROGRAM EXERCISE PHILOSOPHY

This program was designed with simplicity in mind. Keeping things simple and focusing on consistency will give you a great opportunity to master the basics in developing true strength. There's a structured and systematic exercise selection hierarchy to ensure you develop the adaptation pertaining to the desired goal, which in this case is to increase your absolute strength.  By following the principles around this structured programming system, we ensures that you layer your training day focusing on the following 3 areas:

Primary Exercise:

• Your Primary exercise will be the first exercise of the day. 
• It will require the highest CNS drive.
• It will have the biggest transfer of training effect.

Assistance Exercises:

• Your Assistance exercise(s) will be the second exercise of the day.
• It will require a lower CNS drive compared to the Primary.
• It is selected to support & improve the Primary exercise of the day.

Accessory Exercises:

• Includes any exercise(s) that are performed after the Primary and Assistance exercise(s).
• Improves General Physical Preparedness.
• Strengthens weaknesses.
• Improves muscular imbalances.

Program Breakdown:

• 4 week block of the Sensation phase
• 4 weeks block of the Tolerance phase
• 4 week block of the Realisation phase

Each block develops a specific set of adaptations from which you will build upon as you move to the next phase.

Sensation Phase:

The Sensation phase is designed to allow you to become accustomed to the strength exercises that we have programmed for you. Solidifying technique and building a base is a prerequisite, before we look to move onto the Tolerance and Realisation Phases.

Tolerance Phase:

During the Tolerance phase the volume of the strength exercises that you complete will increase. This phase will be challenging but the outcome will be worth it when we look to amplify your maximal strength in the final phase.

Realisation Phase:

In the Realisation phase the volume of the strength exercises that you complete will decrease and there will be a switch to increased intensities using heavier loads in order to maximise your newfound strength qualities.

Frequently asked questions:

Q. How long are the workouts?

A. Four training sessions per week, approximately 60-90 minutes per training session.

Q. How long should I take to rest in between sets?

A. 2-3 minutes between Primary exercises, 1-2 minutes between assistance exercises and 60-90 seconds between accessory super/tri-sets.

Q. Are there demonstration videos included?

A. Yes, we have included demonstration videos for every exercise.

Q. Do I have to stick with the Primary Exercises Box Squat, Bench Press and Sumo Deadlift?

A. No, you can substitute them for alternative Primary Exercises. e.g. Back Squat instead of Box Squat, Military Press instead of Bench Press, Hex Bar Deadlift instead of Sumo Deadlift. Choose the Primary Exercises that best fit what you are currently using in your program.

What do I do when I complete this program?

Retest your 1rm and then start all over again. You get 1 full year access to this program so take advantage of it!

Coaches:

Purchase for your entire team or gym, track attendance through their progress on team analytics and become a powerhouse