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OUR ONLINE PROGRAMMES
BUILD
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WHAT IS BUILD?
Training is focused on strengthening the foundations and packing on muscle. With this programme expect to look good and your t-shirt sleeves to get tighter
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WHO IS IT FOR?
For those fully committed to gain size, strength & mass. Be prepared to train 6x per week for 60-75 minutes. My optimal results you should follow a high protein diet along side this programme and be in a calorie surplus
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PREREQUISITES
Have experience in a gym setting and have the time to train 6x per week along side a strict high protein diet
INSIGHTS
Squat, Deadlift, Push/Pull variations, Unilateral movements, training principles like supersets, dropsets & forced reps
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DURATION
60-75 mins
BODY & MIND
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WHAT IS BODY & MIND?
Training is focused on building the foundations of strength and fitness. Training is simply structured for complete beginners or novices and well help you build a better relationship with fitness and nutrition
WHO IS IT FOR?
For those who have a bad relationship with exercise and lack confidence in a gym environment. This programme is designed for the complete beginner who only has time to train 3x per week for 45-60 minutes due to lack of experience and confidence
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PREREQUISITES
Have little too no experience in a gym setting, you will need gym access though and have the time to train x3 per week
INSIGHTS
Squat, Deadlift, Push/Pull variations, Unilateral movements, Bodyweight training and Aerobic Capacity
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DURATION
45-60 mins
PERFORMANCE
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WHAT IS PERFORMANCE?
Training is focused on functional fitness and strengthening the foundations for sporting performance. Training is designed to maximise power output, improve speed and explosiveness while maintaining or improving mobility and agility
WHO IS IT FOR?
For those who want to take their game to the next level whether it be on the rugby or football field, the tennis court or any other sporting venue, this is the programme for you. Sport specific training 4x per week for a maximum of 60 minutes to compliment the work you put in on the training ground and on match days
PREREQUISITES
Have experience in a gym setting and on the field of play with the ability to train 4x per week
INSIGHTS
Squat, Deadlift, Push/Pull variations, Unilateral movements, Bodyweight training and Aerobic Capacity
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DURATION
MAX 60 mins
TRANSFORM
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WHAT IS TRANSFORM?
Training is focused on improving body composition by reducing bodyfat and building muscle. Your also develop a better relationship with food and educate yourself into being able to maintain a healthy lifestyle to optimise fat loss
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WHO IS IT FOR?
For those who are looking to optimise fat loss, think 10-15kg over the 90 days. Training 4x per week for a maximum of 60 minutes. You will also need to commit to a high protein diet and be in a calorie deficit.
PREREQUISITES
Little too no experience in a gym setting is required but you will need access to one and have the time to train 4x a week while also sticking to a strict diet plan for optimal results per week
INSIGHTS
Squat, Deadlift, Push/Pull variations, Unilateral movements, Bodyweight training and Aerobic Capacity
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DURATION
45-60 mins
MINIMAL
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WHAT IS MINIMAL?
Training is focused on strengthening, reducing bodyfat and improving body composition and confidence. This programme can be performed from a gym, the comfort of your own home, outside or even in a hotel room.
WHO IS IT FOR?
For those who have a limited gym access, equipment or time to train. You will need to be committed to train 5x per week for a 45-60 minutes
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PREREQUISITES
Little to no experience, you don't even need a gym to train in. You will have to commit to train 5x per week though.
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INSIGHTS
Bodyweight movements, Core variations, some weighted or resistance banded variations, Unilateral movements and Aerobic Capacity
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DURATION
45-60 mins
STRONG
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WHAT IS STRONG?
Training is focused on enhancing your maximise your strength and ability in the main compound lifts of SQUAT, BENCH PRESS, DEADLIFT. This is a POWERLIFTING based programme and is aimed at slightly more advanced lifters.
WHO IS IT FOR?
For those who really want to test their maximal strength or are training for a specific strongman or powerlifting event. You will train 4x per week for 60-90 minutes, these workouts aren't for the faint hearted.
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PREREQUISITES
Have experience or a passion for strength training or powerlifting while having the commitment to stick to a plan.
INSIGHTS
Big compound lifts of SQUAT, BENCH PRESS, DEADLIFT and other strength accessory work.
DURATION
60-90 mins
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