Specialist Programmes •
Specialist Programmes •
These specialist one-off programmes are designed to compliment your current monthly training program, focusing on specific areas.
We have programmes focusing on:
• Your first muscle-up
• Barbell Cycling
• Bridging the gap between kipping & butterfly
• Engine build
• Pistol squats
+ many, many more
FUNCTIONAL BODYBUILDING (12 weeks)
This programme will build strong foundations in your strength and stability. Complete this programme to help reduce the chance of injury, improve movement efficiency, and help you to progress faster.
master: muscle ups (4 weeks)
This programme uses both strict strength exercises and dynamic drills to give you the whole package to reach your muscle-up goals. For those who have achieved their first muscle-up on the bar or rings and those athletes who have not quite got their first.
strength specific (8 weeks)
This programme combines compound lifts such as; deadlifts, back squats, and bench press combined with the classic olympic lifts in order to create a potent 8-week strength programme.
Box jump domination (4 weeks)
This programme is designed to do exactly what it says on the tin... dominate box jumps!
Bridging the gap: kipping to butterfly pull ups (4 weeks)
This programme aims to give you the skills to go from kipping pull-ups to butterfly pull-ups in 4-weeks time.
strict push & pull (4 weeks)
This is a 4 week movement programme focusing on the combinations of push and pull exercises. The classic strength and conditioning approach.
master: pistol squats (4 weeks)
This programme aims to teach you how to pistol squat (one-legged squat). It includes both balance and stability sessions, plus, single-leg strength sessions.
Bridging the gap: high intensity + high skill (6 weeks)
This programme will enable you to perform high skill gymnastic movements during high intensity workouts.
squat programme (6 weeks)
The squat specific program is perfect for any athlete that wishes to significantly improve their leg strength, we will do this through the use of lots of tempo work and pauses.
Burpee domination (4 weeks)
This programme is designed to do exactly what it says on the tin… dominate burpees!
gymnastics capacity build (12 weeks)
This programme is for those athletes who have mastered gymnastic movements but would like to increase capacity.
Bridging the gap: high intensity + high percentage lfiting (6 weeks)
This program focuses on helping you improve your high-percentage lifting consistency during high-intensity workouts.
master: the clean & jerk (6 weeks)
The clean & jerk programme, is one of our weightlifting specific programmes. This programme will give you a more technical, and more structured method to approaching the clean & jerk.
work capacity programme (6 weeks)
This program aims to build on the work capacity of the athlete. Workouts usually include carrying odd objects, large chunks of work, and slow methodical exercises.
Master: the snatch (6 weeks)
The snatch programme, is one of our weightlifting specific programmes. This programme will give you a more technical, and more structured method to approaching the snatch.
Barbell cycling (6 weeks)
This program aims to develop efficient and durable barbell cycling for the athlete.
anaerobic energy system (6 weeks)
This program aims to develop both maximal anaerobic power output and sustained anaerobic power output.
aerobic energy system (6 weeks)
This program aims to build on the athlete's aerobic energy system.
the kettlebell method (4 weeks)
This program will allow you to utilise the great functionality of the kettlebell far beyond that of the standard kettlebell swing.
sharpen the tool set (4 weeks)
This programme aims to sharpen your high-level gymnastic skills.
foundations: gymnastics (4 weeks)
This foundations program is perfect for people who struggle with Gymnastics. We will use simple movements and training styles to build strong positions necessary for more advanced gymnastics.
hypertrophy programme (8 weeks)
This programme has been designed to adopt both a muscular adaptation and strength adaptation . We will favour towards higher volume reps schemes and supplement mechanical components to make the body robust.
learn to: handstand push up (4 weeks)
This programme aims to teach you the basics of kipping handstand push-ups.