It's great getting a program of exercises, sets, reps & maybe a few videos. That is what we've just sent you after all! But we believe that everyone understands things differently. One day you might look at the program and think..."I totally get what they want me to do". Another day you might be wondering... "what is the point of this exercise?"

We’ve compiled a few bits of information that you may find useful in order to really understand your training and performance.

Macrocycles

Our yearly program is divided into 4 macrocycles. Each cycle is about 3 months long. The first 2 macrocycles are strength-biased. Strength takes a long time to build but is easy to maintain, so we always start here. The third macrocycle is power & skill focused, where we apply this strength towards some useful new skills. The last macrocycle is conditioning-biased, where we get you ready to compete. We gear our program towards the Open, but it can be applied to any competition. If you are just interested in being fit, you'll get a good variety or training biases every year.

Intensity

Within each macrocycle you will follow a series of 4-5 week cycles. This could be e.g. a 4 week cycle of volume back squats, e.g. a 4 week cycle of weighted strict gymnastics, e.g. a 4 week Grace prep conditioning cycle. We start with a lower intensity & gradually build to allow your body time to adapt & acclimate to the new stimulus. After the last week, when we are at maximal intensity, we drop back down & deload or start the new cycle at the bottom of the intensity scale again. This is important to achieve optimal results.

deloading

Deload weeks are factored into the program already. Everyone is different and you may feel the need to deload outside of this, but it is important that you do! A reduction in training volume and intensity will help us with our recovery, help to prevent injury and improve performance. Contact us if you have questions about deloading.

Zones

Conditioning requires us to apply a given intensity. You may use a Heart Rate monitor to track this, but it's important to moderate internally too. We use the below ZONES to give you direction when programming workouts. You will know how it should feel before you start & therefore you can build a diversified engine. Zone 2 & 3 workouts are as important as zone 4 & 5.

gymnastics levels

Our gymnastic program is split into levels. Gymnastics progression is linear. E.g. if you cannot do a pull-up, you cannot do a muscle up. Complete your level & unlock the next. Slowly but surely you will build up your strength & skill.

Gymnastics requires patience & body awareness. Slow down in these sessions. Focus on understanding the movement. Become aware of mobility & strength limitations. Iron out niggles.

Ensure you pick the right level for where you are at NOW. You will slow yourself down by jumping the gun. You may be a ninja at one thing, but lack others. Pick the appropriate level & motivate yourself to fill that gap. Remember, skills set you apart from the competition. See our Level Up blog post for more information on the levels.

challenges

We want to engage with you. Here is what you'll find on the program to keep you motivated:

Goals. Each quarter you will set yourself goals against our 5 pillars: Strength, Mobility, Gymnastics, Olympic Weightlifting & Conditioning.
Challenges. Every week will have 2 gymnastics challenges. They are open to all levels with prizes for impressive performances
CompWOD. Each Friday is CompWOD. These are classic competitive-style workouts. Post your scores, get competitive or throw down with us in our London class.

Useful InFO