TRAINING BLOCK 1 - CYCLE BREAKDOWN

Our first 12 week Block for 2024 continues to blend strength, functional training and aerobic conditioning into a progressive 3 month training cycle. The core of the program is centralised around our key compound strength movements - Bench Press, Back Squat, Deadlifts, Push Press - with accessory movements designed ultimately to further build strength. 

After a successful introduction in mid-2023, we are returning to a non-linear progression in our compound strength movements with 3 wave load monthly cycles culminating in 2 Rep Max Benchmarks. Track consistently and embrace the strength gains as we move through 3 wave loads of 4 week micro-cycles comprising of 8-6-4-2 Reps for our compound lifts. 

A disruption to the standard linear progression will present a new challenge for our capacity in both the development of our strength and fitness. A wide range of accessory strength movements have been programmed to bulletproof and strengthen our bodies while we have catered for the growth in fitness from the beginner to the advanced with constantly varied conditioning workouts that will enable all Athletes to gain full advantage of the programming in this training cycle.

Testing Benchmarks: 

2 RM - Bench Press, Back squat, Deadlift, Push Press
5 RM Bent Over Row
Max Strict Pull Up & Push Up Test
2km Row / Ski Time Trial 
Benchmark Conditioning Test - Week 1 vs Week 12