Programs
Five
programs.
One plan.
Each one has a job. Strength builds the base, conditioning builds the engine, mobility keeps it moving, Athlete Prep makes it fast — and 1:1 does all of it for one person.
Start trainingStrength
Barbell, kettlebell, carries. Get strong on purpose. Squat, hinge, press, pull and carry — loaded progressively in 6-week blocks. Your coach sets your numbers; you chase them.
Who it’s for
- You’ve never lifted and want to learn properly
- You lift alone and have stalled
- You want to be strong at 60, starting now
Sample session · 60 min
- PrepBreathing, hips and T-spine, then a ramp-up specific to today’s lift.
- Main liftSquat, deadlift or press. 4–5 working sets at the load your coach set.
- Accessory pairTwo supporting moves, supersetted. Single-leg, pulling, trunk.
- Carry finisherLoaded carries for distance.
- Log itNumbers in your card. Next week is written from them.
A typical week
Twice a week builds strength. Add a third on Friday or Saturday if you’re on Unlimited.
Conditioning
Engine work you can measure. No random burpees. Intervals built off your own test numbers: rower, bike, sleds, ropes. Hard, scored and repeatable, so you can see the engine improve.
Who it’s for
- You want fitness you can measure
- You’re done with random workouts
- You run or play and need a bigger engine
Sample session · 45 min
- PrepJoint prep and a progressive build on the machines.
- PrimerShort, sharp efforts to wake the engine up.
- Main piece20 minutes of intervals paced off your test results — rower, bike, sled, ropes.
- Score & coolRecord the score. Easy aerobic flush.
- BreatheTwo minutes down-regulation.
A typical week
Two conditioning sessions between strength days. Optional third at the weekend.
Mobility
Range you can actually use under load. Controlled end-range work, breathing and positional strength. Slower pace, same intent — this is training, not a stretch class.
Who it’s for
- Your squat or overhead position is stuck
- You sit all day and feel it
- You’re coming back after time off
Sample session · 45 min
- Check-inQuick screen: what’s tight, what’s sore, what’s training today.
- Joint controlSlow end-range work for hips, shoulders and spine.
- Loaded rangeLight kettlebell and bodyweight positions held with intent.
- BreathingPositional breathing to lock the new range in.
- Take-homeTwo drills for your warm-up this week.
A typical week
Sunday is the anchor. Add one weekday session as a deload or warm-up for strength.
Athlete Prep
Speed, power and durability for people who compete. Acceleration mechanics, jumps and throws, then strength to back it up. In-season and off-season blocks for ages 14 and up.
Who it’s for
- High-school athletes, 14 and up
- Adults who compete — sport, races, rec leagues
- Off-season or in-season, blocks for both
Sample session · 75 min
- Dynamic prepSkips, bounds, mobility on the move.
- SpeedAcceleration or change-of-direction, filmed and coached.
- PowerJumps and med-ball throws, low volume, high intent.
- StrengthMain lift plus single-leg work for durability.
- RecoverCool-down and a note for parents or coaches.
A typical week
Three afternoon sessions. Saturday optional in the off-season.
1:1 Coaching
Your coach, your hour, your plan. Fully individual programming with a coach on every rep. For returning from a layoff, specific goals, or people who just want undivided attention.
Who it’s for
- You want undivided attention
- You have a specific goal or a deadline
- You’re returning from a layoff or injury (cleared by your clinician)
Sample session · 60 min
- ReviewHow did the week go? Sleep, soreness, schedule.
- PrepTailored to whatever today’s main work needs.
- Main workYour programme, coached rep by rep.
- Weak linksTargeted work on what’s holding you back.
- PlanYour coach writes the next sessions before you leave.
A typical week
Typically 2 sessions a week, booked around your calendar.