Our programming is delivered via the TeamBuildr platform which allows our subscribers to access training anywhere, from any device. The world-class software allows for tracking of progress, integrated demonstration videos and community features such as a news feed, leader-board and messaging tools. Before getting started with your programme please read our participation disclaimer, found here, and the guide below to ensure you are up to speed on how to run our programmes.

SESSION CONFIGURATION

  • Every session will begin with a targeted Warm-Up to raise the core body temperature and activate and mobilise the muscles and joints that will be used.

  • The main lifts of each session are designated a letter and laid out in the order in which they are to be completed. So (A) followed by (B) etc.
  • Two or more exercises with the same letter designation are to be conducted as a Superset, whereby you will alternate between each exercise. So in the example below for Superset (B) you would complete 8-10 reps of 'BB Standing Good Morning', rest the prescribed time, then move onto 8-10 reps of 'BB Back Rack Box Step-Up', again resting the prescribed time before repeating the process twice more to hit three sets of each exercise, before moving onto the next exercise.

  • There are various important pieces of information that accompany each exercise, which will control how they are to be performed, and at what volume. The Day View, shown above, shows all exercises for that day's session along with the Sets and Reps to be performed. For this example Exercise (A) 'Hex Bar Deadlift' show; 5 x 10, 10, 8, 8, 8 - where:

5 x 10, 10, 8, 8, 8 = # of Sets

5 x 10, 10, 8, 8, 8 = Amount of Reps per set

  • By pressing the 'Play' button in the Day View you will be taken to the Exercise View, starting with the Warm-Up. In the Exercise View a greater depth of information is available for each exercise.

  • Central to the Exercise View are the boxes to enter the weight used and reps completed per set, which will either show grey or be empty for the weight used, and a grey number for the prescribed reps. Once you have completed a set enter the weight used and reps successfully completed, which will then show in white.

  • Where a rep range is prescribed ( 8-10 etc) aim to complete the lower number of reps at the prescribed RPE/RIR, and then increase by one rep each week, assuming all reps are completed. Once you hit the top end of this rep range increase the load by 1Kg - 2.5Kg, depending on the perceived difficulty, and start again at 8 reps. If you cant complete all reps do not increase the load until you can. This ensures progressive overload to keep you improving, with an element of auto-regulation. Where a rep range is prescribed for a bodyweight exercise look to complete reps within this range whilst adhering to the stated RIR.

  • Above there is a space for additional exercise information provided by the Coaches, and a demonstration video on how to perform the exercise. You are also able to bring up a history of the exercise, showing all previous weights and reps completed. This ensures you can make incremental improvements by using greater weights or reps.

  • There is also the option to 'Opt Out' of an exercise. This feature allows you to skip or replace an exercise, should you not have access to a particular piece of equipment, or to train around an injury.

  • Another important piece of information to ensure you get the most from each exercise is the prescribed tempo. This will take the from of a four digit number, in the example above it is 1010. Here each number represents the time for each section of a lift, with the first number always representing the eccentric, or lowering section of the lift and the second number representing the pause time at the bottom. The third number is the concentric, or lifting section, and the final number the pause time at the top of the lift. Where the concentric number is replaced with an 'X', the movement should be completed in an explosive manner, moving the weight as fast as possible with correct form.

So in the example above;

1010 = 1 second lower

1010 = no pause at the bottom

1010 = 1 second lift

1010 = no pause at the top

If this exercise was being performed with an explosive intent it would read:

10X0

EXERCISE INTENSITY PRESCRIPTION

We use a hybrid approach for intensity prescription within our programming, primarily using percentages of 1 Rep Max (%1RM) and Reps In Reserve (RIR) for resistance training.

For cardiovascular training we will provide you with exact pace, split times, or power outputs derived from testing protocols.

Where this is not necessary or beneficial we will stipulate a combination of percentages of Maximum Heart Rate (% MHR), Rate of Perceived Exertion (RPE) and/or the talk test protocol.

The table below is a guide on the amount of Reps In Reserve you will have at various rep ranges, and the corresponding percentage of your 1RM. However it is important to remember this is highly individual, and your ability to gauge your RIR will improve with training experience.

Throughout our programming we will not typically prescribe more than 3 RIR due to the difficulty in accurately gauging beyond this. Where a lower intensity is desired 3+ RIR will be used.

ACRONYMS & ABBREVIATIONS

  • Throughout the programme you will come across many acronyms to abbreviate exercise equipment and training protocols, or to help describe an exercise or how it is to be completed. These include:

AFAP: As Fast as Possible

ALAP: As Long As Possible

AMAP: As Many As Possible

AMRAP(*): As Many Rounds/Reps As Possible in * minutes i.e AMRAP5 = 5 minutes

AOPR: Athlete Onboarding Performance Review

APRE: Autoregulatory Progressive Resistance Exercise

BB: Barbell

BW: Bodyweight

Cal: Calorie

Chipper: A workout with multiple movements that must be completed in order

CW: Community Workout

DB: Dumbbell

EMOM: Every Minute On the Minute

E2MO2M: Every Two Minutes On Two Minutes

FTP: Functional Threshold Power

HIIT: High Intensity Interval Training

HR: Heart Rate

KB: Kettlebell

KPI: Key Performance Indicators

LISS: Low Intensity Steady State cardio

LM: Landmine

MAS: Maximum Aerobic Speed

MB: Medicine Ball

MHR: Maximum Heart Rate

RDL: Romanian Deadlift

RHR: Resting Heart Rate

RFT: Rounds For Time

RIR: Reps In Reserve

3RM: 3 Rep Max

ROM: Range Of Motion

RPE: Rate of Perceived Exertion

SA: Single-Arm

SB: Single-Leg

SB: Sandbag

SK: Suspended Kettlebell

SS: Steady State

SU: Single-Unders (Jump Rope)

T2B: Toes To Bar

Tabata: 8 rounds of 20 seconds of work followed by 10 seconds of rest

VO₂ Max- The maximum (max) rate (V) of oxygen (O₂) your body is able to use during exercise

In addition exercises are sometimes abbreviated within Circuit names, such as PP=Push Press, HPC=Hang Power Clean, KBS=Kettlebell Swings etc but will be fully named in the circuit description.