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The Complete Performance program is designed for the athlete that has already built a reasonable level of strength and fitness. The strength component is based around the major compound lifts; squat, deadlift and press (vertical and horizontal) with accessory push and pull movements. The metabolic Conditioning is based around row/ski Erg & airbike intervals with supplementary core exercises. An 8 week program consisting of 6-8 training hours, including 3 recovery hours each week.