We periodise our training program over 3 cycles following the laws of rooted Strength and Conditioning training and linear progression principles. Meaning with consistency you’ll lift more, run faster, jump higher as we build durability and resilience both inside and out.

WEEKS 1 - 3

A volume cycle of training. A learning and adaptation phase of the overall program. Lots of reps with solid foundations nailing our fundamental movement patterns.

WEEKS 4 - 6

An overload cycle as we challenge the movement patterns with heavier loads and more challenging expressions. This primes us for our final performance focus cycle of training. 

WEEKS 7 - 9

 Our final peak cycle where we cluster exercises of similar characteristics focussing on strength and speed which = power. Heavier lifts. Top speed efforts and powerful expressions.



We will test and analyse your results & provide feedback of the improvements made during the program.


We build throughout the program training different points of the force velocity curve meaning we are effective in athletic ability for expressing both force and velocity aka: strength and speed which makes for a well rounded and holistic approach to performance and functional fitness. In week 10, we put it to the test.

Athletic Training For The Everyday Athlete

✔️  Strength Progression. In our fundamental movement patterns that will transfer to strength in everyday life. Everyday athletes capable of tackling whatever life serves us

✔️  Conditioning. A metabolic stimulus created during every workout targets each of our body’s energy systems and ensures high caloric expenditure. Complement your workouts with the right fuel and enjoy the body composition benefits building lean muscle and burning away that excess energy… aka: body fat! We are also conditioned to perform. Perhaps it’s competition, perhaps it’s life or death! Our program facilitates readiness for those times in life when you’re called upon.

✔️  Endurance. Enjoy going harder for longer. Simple. This program will enhance your stamina. And from all the modalities of training we encompass throughout the program.. this one comes the quickest!

✔️  Mobility. Our joint structures are often deprived of what they are truly capable of more often than not due to our sedentary lifestyle. We prioritize Mobility, opening up the body’s joint structures in our warm ups and cool downs and our Wednesday Primal session allocates most of the session to the joints targeted in the overall program. Move better, feel better.

✔️  Durability. Build a body capable of withstanding life’s obstacles and degradation. Maintain joints and the tissues that support them, prevention is the cure and move pain free through better ranges of motion.

✔️  Longevity. Our program is centered around it, heck our entire ethos is! We want to be here for a good time and a long time. We have developed a holistic fitness program that compliments overall health fit for you. Fit for our planet. Foster mindfulness, provoke a cascade of mood boosting hormones. But most importantly, have fun doing it. Enjoy the process and the community riding this with you. It’s what keeps us coming back.