Phat Performance: Group Coaching
PHAT Performance
Strength & Conditioning, Power SportsThe group program is based on our own training, which has allowed us to reach goals we weren't sure were possible! This is geared towards parkour but suitable for anyone looking to become physically dominant in their sport. Build your athleticism on a foundation of heavy compounds, Olympic lifts, sprints, and plyometrics, alongside some dedicated hypertrophy work to grow your physique at the same time. Join the community group chat with the coaches where you can connect and ask questions. Programming is updated every month to keep training fresh and prioritise different qualities at different times, facilitating long-term athletic development.
A1
Above-knee hang snatch.
5 x 2 @ 75 %
A2
Snatch.
5 x 1 @ 75 %
B
Front squat.
1, 6, 6 @ 95, 80, 80 %
C1
Romanian Deadlift.
2 x 10 @ 70 %
C2
Hanging knee-raise
2 x 9
D
Single-leg Calf raise/ press.
2 x 12 @ 9
A1
Power snatch.
5 x 1 @ 80 %
A2
Above-knee hang snatch.
5 x 1 @ 80 %
B
incline press
3, 6, 10 @ 95, 80, 70 %
C1
wide-grip pull-up.
3 x 8
C2
wall-assisted handstand press-up.
3 x 8
D
Dumbell row
2 x 10 @ 9
A1
Alternating dumbell hammer curl.
3 x 8 @ 9
A2
lying tricep extension.
3 x 10 @ 9
B1
Dumbell Preacher Curl.
3 x 10 @ 9
B2
Single-arm overhead cable extension
3 x 10 @ 9
A1
Power clean.
5 x 1 @ 85 %
A2
Clean.
5 x 1 @ 85 %
B
Back Squat.
1, 6, 6 @ 95, 80, 80 %
C
Nordic curl
3 x 3
D
Calf raise/press.
3, 5, 5 @ 8.5
A
Jog.
1 x 400
B
Warm-up hops and bounds
1 x 5:00
C
Bounds for distance
3 x 10
D
Hops for distance
3 x 10
E
Triple broad jump
F
Standing triple jump
G
Sprint.
10, 20, 30, 10, 20, 30, 50
A1
Push Press.
3 x 1 @ 80 %
A2
Split Jerk.
3 x 2 @ 80 %
B1
Dip.
1 x 25 @ 80 %
B2
Pull-Up.
1 x 25 @ 80 %
C
Leaning side-bend.
2 x 7
A1
Alternating dumbell hammer curl.
3 x 8 @ 9
A2
lying tricep extension.
3 x 10 @ 9
B1
Dumbell Preacher Curl.
3 x 10 @ 9
B2
Single-arm overhead cable extension
3 x 10 @ 9
A
Low intensity steady-state cardio
1 x 30:00
Arun maudgil
10+ years experience training parkour. BSc with First Class Honours in Physiotherapy from St George's University of London.
Luke Horner
10+ years experience training parkour. UK champion in World Chase Tag. 4 years coaching experience in multiple schools across London.
Orlando devaux
10+ years experience training parkour. UK champion in World Chase Tag. Project Underground speed champion 2022
When you join a team you’re getting more than programming, you’re joining an online community.
Phat Performance: Group Coaching
Phat Performance: Group Coaching
Phat Performance: Group Coaching
