Click to close

Sort by tags

StrongCon August – September

Jenna Fisher | 09-08-2021
After an intense six weeks with lots of repeated intervals, you will be doing just two per class in the form of a challenge. At the start of class, you will pick a mode (bike/row/run/ski/double-unders/wall ball/dead-ball) to test a max effort for either 45, 90 or 180 seconds. Towards the end of the class, you will repeat the test with... [Read more]

G.P.P training program 9 – 15th Aug

Josh Schouten | 08-08-2021
  Over the last couple of weeks we have also had the chance to test some 1,3 and 5RMs. This should give us some good numbers to aim for during this next phase of training we will drop the Wednesday testing. The testing will return in 3 months, giving us plenty of time to focus on training with the aim... [Read more]

August Mobility class programming

Anthony Masters | 03-08-2021
Hello guys, Quick info about what to expect in each week's class during this month's mobility classes, if you didn’t know yes there is a mobility class every tues @ 6:30pm arch 328! (more…)

August Gymnastics programming

Anthony Masters
Hello everyone, So we go into Part.2 of strength building via the strict bar muscle up approach. This also means trying to jump a few levels for the regulars. The skill section at the start will be a combination of or either/ or of 2 exercises based on your current level & interest. We will run through the various progressions... [Read more]

Barbell Club – August

Jenna Fisher | 02-08-2021
Since the gym re-opened we have worked through training cycles for muscle endurance and hypertrophy. Over the last six weeks, we started to touch on strength repetition ranges but with the focus on manipulating the tempos to provide a new stimulus and expose the body to a wide range of accessory exercises. Now that the preparatory work is done, the... [Read more]

G.P.P training program 2nd – 8th Aug

Josh Schouten | 01-08-2021
  Moving on to our next block of training we are going to focus on percentages of the max out Oly lifts from last week. We will continue this week with the testing on the back squat, deadlift and bench press. Your coach will help you decide which repetition maximum (RM) to choose. Testing these is important to get a... [Read more]

G.P.P training program 26th – 1st Aug

Josh Schouten | 25-07-2021
Moving on to our next block of training we are going to focus on percentages of the max out Oly lifts from last week. We will continue this week with the testing on the back squat, deadlift and bench press. Your coach will help you decide which repitition maximum (RM) to choose. Testing these is important to get a marker... [Read more]

Barbell Club weeks 5 and 6

Jenna Fisher | 19-07-2021
  For the final two weeks of this 6-week phase, you are going to complete the single-set slow-tempo training for your main compound lifts instead of the accessories. (We practiced with the accessories to prep you for this as it can be daunting under a barbell).  The rep range is wide (6-12) to cater to the range of experience in... [Read more]

G.P.P training program 19-25th July

Josh Schouten | 18-07-2021
As we take on a new program and a slightly different structure for the days we will need some time to adjust. To begin with, we will be working on triples on the big lifts, these will be at percentage ranges that should be adhered to for best results, later on, we will be aiming to improve the rate of... [Read more]