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Nomad 1.0
The Nomad 1.0 Program is designed for the athletes of all levels who don’t have the use of a gym. Perfect for people on holiday or travelling for work. The strength component is based around bodyweight movements i.e The air squat, lunge, pull up and pushup. The metabolic conditioning is based around running intervals and full body functional movement and core exercises. A 4 week program consisting of around 6 hours of training each week.
Base 1.0
The Base 1.0 Program is designed for the athlete who is just starting out. This programme will provide you with a numerical benchmark for future erg work and a range of compound lifts.
The strength component is based around the major compound lifts; squat, deadlift, bench press & strict overhead press with accessory push and pull movements. The metabolic conditioning is based around row/ski erg and airbike intervals with supplementary core exercises.
An 8 week program consisting of approximately 4-5 training hours, including 2 recovery hours each week.
Core 1.0
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.
Performance Female
The Female Complete Performance Program is designed for the athlete that has already built a high level of strength and fitness. The strength component is based around the major compound lifts-squat, deadlift, bulgarian split squat and barbell glute bridge with accessory push and pull movements. The metabolic Conditioning is based around Erg intervals and full body functional movement and core exercises. A 12 week program consisting of 12-14 training hours, including 3-5 recovery hours each week.
Performance Male
The Complete Performance program is designed for the athlete that has already built a high 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 Erg intervals and full body functional movement and core exercises. A 12 week program consisting of 12-14 training hours, including 3-5 recovery hours each week.
Magnum Opus (Male)
The Magnum Opus Program is designed for the athlete who has already developed a high level of strength and fitness. It is based around the way i love to train. Plenty of high intensity Erg and circuit work with heavy lifts and some supplementary gymnastic sessions.
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 predominantly based around Erg work (Ski, Row, Airbike) and full body functional movement and core exercises. This programme is mainly circuit based. The sessions average around 45-60 minutes in total. The ‘meat’ of most of the sessions and will have you working at the top end of your heart rate training zone for around 20-30 minutes. This programme was written to prepare athletes who wanted to take part in FYF sessions* The program is 8 weeks long and consists of 4-5 training hours, including 2 programmed recovery hours each week.
Weight Loss (Male)
Losing weight does not mean you have to obsess over the scale. These eating plans are designed to improve your overall body composition by increasing your muscle tone whilst simultaneously decreasing body fat. Skinny fat is easy to achieve by simply eating less. This eating plan is designed to target your trouble spots so you can watch them disappear as you progress throughout your journey!
Maintainence (Male)
Maintenance does not means remaining stagnant and not progressing. This eating plan is designed to slowly but surely increases your lean body mass and reduce body fat simultaneously. Not as aggressively as the weight loss and and weight gain plans however if you are looking to maintain performance and improve your aesthetic appearance as well, then this plan is for you!
Lean Weight Gain (Male)
It’s easy to gain weight by simply eating more. However, gaining new lean muscle tissue without expanding your midsection is a science. That’s what this plan is about. Using scientifically proven meal combinations and portions to help you achieve you fullest potential in the muscle gain department whilst ensuring your body fat levels not only stay low, but also decrease. After all, the more lean mass you carry the faster your metabolic rate. This also means more food! Happy days!
Maintainence (Female)
Maintenance does not means remaining stagnant and not progressing. This eating plan is designed to slowly but surely increases your lean body mass and reduce body fat simultaneously. Not as aggressively as the weight loss and and weight gain plans however if you are looking to maintain performance and improve your aesthetic appearance as well, then this plan is for you!
Weight Loss (Female)
Losing weight does not mean you have to obsess over the scale. These eating plans are designed to improve your overall body composition by increasing your muscle tone whilst simultaneously decreasing body fat. Skinny fat is easy to achieve by simply eating less. This eating plan is designed to target your trouble spots so you can watch them disappear as you progress throughout your journey!
Lean Weight Gain (Female)
It’s easy to gain weight by simply eating more. However, gaining new lean muscle tissue without expanding your midsection is a science. That’s what this plan is about. Using scientifically proven meal combinations and portions to help you achieve you fullest potential in the muscle gain department whilst ensuring your body fat levels not only stay low, but also decrease. After all, the more lean mass you carry the faster your metabolic rate. This also means more food! Happy days!
Vegan Lean Weight Gain (Female)
It’s easy to gain weight by simply eating more. However, gaining new lean muscle tissue without expanding your midsection is a science. A science that must be understood for the vegan & vegetarian as the foods involved in such a diet have a low thermic effect, meaning they require little effort to digest. As a result, more calories get stored, often as fat. That’s what this plan is about. Using scientifically proven meal combinations and portions to help you achieve you fullest potential in the muscle gain department whilst ensuring your body fat levels not only stay low, but also decrease using food combinations that create COMPLETE PROTEINS. Making a vegan or a vegetarian meal the equivalent to eating meat. After all, the more lean mass you carry the faster your metabolic rate. This also means more food! Happy days!
Vegan Lean Weight Gain (Male)
It’s easy to gain weight by simply eating more. However, gaining new lean muscle tissue without expanding your midsection is a science. A science that must be understood for the vegan & vegetarian as the foods involved in such a diet have a low thermic effect, meaning they require little effort to digest. As a result, more calories get stored, often as fat. That’s what this plan is about. Using scientifically proven meal combinations and portions to help you achieve you fullest potential in the muscle gain department whilst ensuring your body fat levels not only stay low, but also decrease using food combinations that create COMPLETE PROTEINS. Making a vegan or a vegetarian meal the equivalent to eating meat. After all, the more lean mass you carry the faster your metabolic rate. This also means more food! Happy days!
Vegetarian / Pescatarian Weight Loss (Female)
Losing weight does not mean you have to obsess over the scale. However, as odd as it sounds, making the transition to vegan or vegetarian CAN CAUSE WEIGHT GAIN! Why? Because the foods involved in such a diet have a low thermic effect, meaning they require little effort to digest. As a result, more calories get stored, often as fat. These eating plans are designed to improve your overall body composition by increasing your muscle tone whilst simultaneously decreasing body fat, using food combinations that create COMPLETE PROTEINS. Making a vegan or a vegetarian meal the equivalent to eating meat. Skinny fat is easy to achieve by simply eating less. This eating plan is designed to target your trouble spots so you can watch them disappear as you progress throughout your journey!
Vegetarian / Pescatarian Weight Loss (Male)
Losing weight does not mean you have to obsess over the scale. However, as odd as it sounds, making the transition to vegan or vegetarian CAN CAUSE WEIGHT GAIN! Why? Because the foods involved in such a diet have a low thermic effect, meaning they require little effort to digest. As a result, more calories get stored, often as fat. These eating plans are designed to improve your overall body composition by increasing your muscle tone whilst simultaneously decreasing body fat, using food combinations that create COMPLETE PROTEINS. Making a vegan or a vegetarian meal the equivalent to eating meat. Skinny fat is easy to achieve by simply eating less. This eating plan is designed to target your trouble spots so you can watch them disappear as you progress throughout your journey!