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TEAM

Together
Everyone
Achieves
More

Our programs are designed for everyone from beginners to competitive CrossFit athletes.

We look at developing all facets of strength, skills and energy systems required to compete, and is written with an understanding of periodization and balance to keep athletes healthy and progressing year after year.

With scaled options for all workouts we offer programming for all levels of athletes, from beginners who want to get their first pull up and develop foundational skills, to elite athletes aspiring to get to high level competitions.

Team
Training
Strength

‘STRENGTH IS KING’ This is comprehensive strength and conditioning program, we will be looking to progress athletes through using a variance of strength disciplines such as gymnastics, olympic lifting, power lifting, functional bodybuilding to ensure constant, safe effective and progression. The concept is simple, if you apply enough stress to muscles and your nervous system through intense exercise, the body will adapt to this by improving strength and hypertrophy (muscle size). Although this is the main aim of the program you will still be working maintaining a certain level conditioning.

SESSIONS PER WEEK: 5 – 8

TEAM TRAINING STRENGTH

‘STRENGTH IS KING’ This is comprehensive strength and conditioning program, we will be looking to progress athletes through using a variance of strength disciplines such as gymnastics, olympic lifting, power lifting, functional bodybuilding to ensure constant, safe effective and progression. The concept is simple, if you apply enough stress to muscles and your nervous system through intense exercise, the body will adapt to this by improving strength and hypertrophy (muscle size). Although this is the main aim of the program you will still be working maintaining a certain level conditioning.

SESSIONS PER WEEK: 5 – 8

Team
Training
Program

This program is designed not focus on strength or conditioning but for all round improvement in every facet of fitness. the program will have elite and scaled options for all workouts meaning it is open for all abilities. This is for the serious and dedicated as well as part time Crossfitter looking to compete.

SESSIONS PER WEEK: 5 – 8

TEAM TRAINING PROGRAM

This program is designed not focus on strength or conditioning but for all round improvement in every facet of fitness. the program will have elite and scaled options for all workouts meaning it is open for all abilities. This is for the serious and dedicated as well as part time Crossfitter looking to compete.

SESSIONS PER WEEK: 5 – 8

Team
Training
Conditioning

For those who have the strength foundations and need to apply probably the most important part of the sport of fitness. Its all well and good having a big 1RM, however the ability to lift high percentages under fatigue is arguably more important.

SESSIONS PER WEEK: 5 – 8

TEAM TRAINING CONDITIONING

For those who have the strength foundations and need to apply probably the most important part of the sport of fitness. Its all well and good having a big 1RM, however the ability to lift high percentages under fatigue is arguably more important.

SESSIONS PER WEEK: 5 – 8

Team Training W3K program

A generalised gym program, with simple yet effective programming. For more information please contact us.

SESSIONS PER WEEK: 3

TEAM TRAINING W3K PROGRAM

A generalised gym program, with simple yet effective programming. For more information please contact us.

SESSIONS PER WEEK: 3

TEAM TRAINING PULL UP PROGRAM

It is highly preached across the crossfit community that when it comes to gymnastics, the development of strict strength before the more popular kipping
technique is recommended.

This 16 week pull up program is designed to achieve just that.

Split into 4 phases, 1 building upon the next you will not only develop the strength to improve your pull up capacity, but improve overall shoulder health.

SESSIONS PER WEEK: 2

TEAM TRAINING PULL UP PROGRAM

It is highly preached across the crossfit community that when it comes to gymnastics, the development of strict strength before the more popular kipping
technique is recommended.

This 16 week pull up program is designed to achieve just that.

Split into 4 phases, 1 building upon the next you will not only develop the strength to improve your pull up capacity, but improve overall shoulder health.

SESSIONS PER WEEK: 2

Pure Strength V1

Take your strength to the next level with our 12 week PURE STRENGTH program.

Broken into 4 phases, each one building on the next, this 5 day program (3 full days 2 optional) will be using compound lifts, functional bodybuilding techniques and accessories all focused around making a stronger, healthier you. After all strength is king.

Enjoy the gains.

SESSIONS PER WEEK: 3-5

Pure Strength V1

Take your strength to the next level with our 12 week PURE STRENGTH program.

Broken into 4 phases, each one building on the next, this 5 day program (3 full days 2 optional) will be using compound lifts, functional bodybuilding techniques and accessories all focused around making a stronger, healthier you. After all strength is king.

Enjoy the gains.

SESSIONS PER WEEK: 3-5

Competition Program

The 12 week program is designed to help prepare those looking to peak for competition specifically. It will be periodised, progressive, include active recovery and swim days, plus a taper week in the final week leading up to the comp.

Competition Program

The 12 week program is designed to help prepare those looking to peak for competition specifically. It will be periodised, progressive, include active recovery and swim days, plus a taper week in the final week leading up to the comp.

Team Training Weightlifting: Strength Bias

The emphasis for this program is improving Olympic Weightlifting positional strength deficits to ensure an all round balanced lifting strength. Also improving lifting specific strength via multiple squat, deadlift and lift variants, when executing the snatch or clean and jerk.

This is done by including a 60% strength based emphasis and 40% technical emphasis in accordance with exercise selection, with the end result of the programme being simultaneously improved lifting numbers and strength exercise numbers.

SESSIONS PER WEEK: 3-5 (3 mandatory and up to 2 additional sessions).

Team Training Weightlifting: Strength Bias

The emphasis for this program is improving Olympic Weightlifting positional strength deficits to ensure an all round balanced lifting strength. Also improving lifting specific strength via multiple squat, deadlift and lift variants, when executing the snatch or clean and jerk.

This is done by including a 60% strength based emphasis and 40% technical emphasis in accordance with exercise selection, with the end result of the programme being simultaneously improved lifting numbers and strength exercise numbers.

SESSIONS PER WEEK: 3-5 (3 mandatory and up to 2 additional sessions).

Team Training Weightlifting: Technical Bias

The emphasis for this program is improving lifting efficiency in the two Olympic lifts to ensure a balanced lift to strength ratio is obtained, without any wasted strength surplus. Technique drills along with a wide number of lifting exercises variants are employed, alongside weightlifting specific strength work in a 60% technical and 40% strength split, respectively.

The end result of the program, being improved lifting numbers in the snatch plus the clean and jerk.

SESSIONS PER WEEK: 3-5 (3 mandatory and up to 2 additional sessions).

Team Training Weightlifting: Technical Bias

The emphasis for this program is improving lifting efficiency in the two Olympic lifts to ensure a balanced lift to strength ratio is obtained, without any wasted strength surplus. Technique drills along with a wide number of lifting exercises variants are employed, alongside weightlifting specific strength work in a 60% technical and 40% strength split, respectively.

The end result of the program, being improved lifting numbers in the snatch plus the clean and jerk.

SESSIONS PER WEEK: 3-5 (3 mandatory and up to 2 additional sessions).

GYMNASTICS SKILLS & DEVELOPMENT PROGRAM

Are you comfortable with strict/kipping handstand push-ups and toes to bar? Can you hold a handstand or walk on your hands? Can you perform a solid L-sit or hollow body hold?

If you can execute these skills then our general programs will further you in these departments. If not, this could be the program for you!!

The 8 week program will cater for two groups. Those with limited equipment and those with access to a pull up bar, dumbbell/kettlebell. This program gives you the tools to sharpen up on those gymnastic techniques by breaking down the movements, strengthening the muscle groups needed to perform such movements and finally drilling positions to make skill execution more efficient.

The main focus will be developing strict & kipping handstand push-ups, holds and core strength. However, much of the positional work will translate to many of the other bodyweight/gymnastics exercises.

This is a supplementary program that you could use alongside our other plans. .

LEVEL: Beginner/Intermediate

SESSIONS PER WEEK: 4

SESSION DURATION: 20-40 mins

GYMNASTICS SKILLS & DEVELOPMENT PROGRAM

Are you comfortable with strict/kipping handstand push-ups and toes to bar? Can you hold a handstand or walk on your hands? Can you perform a solid L-sit or hollow body hold?

If you can execute these skills then our general programs will further you in these departments. If not, this could be the program for you!!

The 8 week program will cater for two groups. Those with limited equipment and those with access to a pull up bar, dumbbell/kettlebell. This program gives you the tools to sharpen up on those gymnastic techniques by breaking down the movements, strengthening the muscle groups needed to perform such movements and finally drilling positions to make skill execution more efficient.

The main focus will be developing strict & kipping handstand push-ups, holds and core strength. However, much of the positional work will translate to many of the other bodyweight/gymnastics exercises.

This is a supplementary program that you could use alongside our other plans. .

LEVEL: Beginner/Intermediate

SESSIONS PER WEEK: 4

SESSION DURATION: 20-40 mins

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