Complete Performance Coaching
Endurance, PowerliftingYou've built your base, increased endurance, and now you're ready to reach new heights of strength.
Let me introduce you to Ascend - the hybrid powerbuilding blueprint designed for you to become an unstoppable force.
Created for lifters with a few years under they belts seeking new intense training.
Ascend combines heavy compound lifts with targeted hypertrophy work to add muscle and take strength gains to new heights.
Expect challenging efforts, progressive loading, and advanced programming with the finessed Hybrid 7 pillars.
Follow the blueprint to increase your one rep maxes, stimulate new muscle growth, and build that eye-catching physique.
Ascend places an emphasis on heavy strength work, intense run efforts, and strategic loading to help you recover and continuously ascend.
Time an issue?
No more, it’s not the time in the gym, but the quality of work done, and with these swift but effective sessions they can fit in with your schedule no matter what.
This is for those who DO NOT settle for mediocre results.
So the only question that remains is… Are you ready to Ascend?
Features7 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Total Mobility
Move your way through these exercise spend up to 60s on each if needed. Band hip flexor stretch Band ankle Dorsi flexion stretch 1/2 kneel torso rotation 90/90 hip switch Plank to down Dog Worlds Greatest Stretch Hand balance for the last 2 if you need to. take your time and find range of motion and control. Hip Aeroplanes Coassak squats
Circuit
B
Jump Testing Vert Jump with / without arms 10-5 jump ( if you have access)
C
Back Squat
5 x 1
D
Bench Press
5 x 1
E
Deadlift
5 x 1
Conditioning
A
Running prep 2.0
Worlds Greatest Stretch x 5-10 ea Glute bridge x 10 bird dog x 5-10 ea Tib Raises x 10-20 Bodyweight Calf raise off step x 10-20 each side
Conditioning
B
5km Run
Perform a 5k Run.
Conditioning
C
10km Run
Perform a 10k Run.
Prep
A
Total Mobility
Move your way through these exercise spend up to 60s on each if needed. Band hip flexor stretch Band ankle Dorsi flexion stretch 1/2 kneel torso rotation 90/90 hip switch Plank to down Dog Worlds Greatest Stretch Hand balance for the last 2 if you need to. take your time and find range of motion and control. Hip Aeroplanes Coassak squats
B
Cardio
1 x 20:00
Prep
A
Running prep 2.0
Worlds Greatest Stretch x 5-10 ea Glute bridge x 10 bird dog x 5-10 ea Tib Raises x 10-20 Bodyweight Calf raise off step x 10-20 each side
B
Run
1 x 30:00
A
Run
