An advanced program, best suited for those with a good training background, 4+ days per week for training and no injuries who wants to prioritize fat loss.
Not suited for people who would struggle to recover from multiple intense, high volume workouts each week, those with movement quality issues or limited time to train.
Traditional set and repetition format (typically around 3 sets of 8-12 reps) focused on balancing movement patterns and building movement quality. Gradually increases in complexity from phase 1 to 2.
Focused on the well-practiced movements developed in phases 1 and 2, with an emphasis on heavier weights and exercises done in back-to-back pairings.
Dedicated anaerobic interval days begin here. The movements developed in prior phases are transferred into circuits using heavier weights for lower repetitions and shorter rest intervals.
Intense strength-oriented ladders done in circuits that increase in total volume from week to week throughout phase 5 and then shift towards lower total repetitions and heavier weights throughout phase 6. Goes from a buildup of volume (a lot of total reps) to a drop in volume with a concurrent increase in maximal strength and weight lifted per repetition.
FIRST 3 PHASES IN MORE DETAIL:
A somewhat traditional 3 days per week phase focused on fundamental self-limiting movements like blocked-knee split squats and goblet squats to a box, designed to balance movement patterns so that they can be safely loaded in the future.
(Knee block reverse lunge)
A step up in frequency and complexity from the rst phase. Shifts to 4 days per week of strength. Movements follow a similar theme as phase one, but with slight increases in complexity, such as moving from a kneeling split-stance to a standing split-stance and removing the box from goblet squats so that depth has to be consciously controlled.
An increase in intensity (amount of weight lifted per rep), with a shift towards more sets of fewer repetitions. Workout frequency stays at 4x per week. Movements stay relatively simple but can now be loaded more heavily without losing the movement quality built in prior phases, and are done in alternating pairings. Energy systems work begins.
***14 DAY FREE TRIAL ON ALL STANDALONE ONLINE FITNESS PROGRAMS!***
ONLINE PROGRAMS AVAILABLE IN 3/6 OR 12 MONTH COMMITMENTS. RANGING FROM £39/MONTH TO £119/MONTH (DEPENDING ON WORKOUTS ONLY OR NUTRITION + ONLINE WORKOUT PROGRAM)