SUBSCRIPTIONS

 

BALANCE

55€/month VAT EXCl.

This template is stand-alone and is to promote a balanced training system. It is designed with specific ideas in mind, so you can change things if you feel like it but stay within the spirit of that day.

 

WHAT TO EXPECT FROM THE PROGRAM:

 

  • Grappling or Muay Thai / Boxing

    • The point here is working in that transversal plane where we actually step out of a straight line.

    • Your core is designed to do more than just GHD Sit-ups and kicking, punching, rotating your hips will do things that just cannot be replaced.

    • On top of that those 2 activities will provide conditioning, gymnastic work and the mental aspect is just invaluable.I personally learned more from BJJ than from anything else in life

    • P.S. This will be programmed in, but you must find local coach or gym to teach you.

 

  • Yoga

    • The idea here is ACTIVE mobility work. Mobility is range of motion while maintaining proper torque, this will be worked through the Openers but I think it should be done as well through body weight control

    • Rock climbing, etc...  

    • P.S. We will not be teaching yoga. Find a local instructor or Youtube a class you like.

 

  • Conditioning

    • Those are run or rowing interval sprints (sky-erg, etc...), Old school functional fitness workouts.This is a day for Endurance work so keep it in that energy system.Heavy metcons are not the point

 

  • Intensity

    • This is to be done in a group setting if possible.It is nearly impossible to push to the limit by yourself week after week.

    • Again the point here is to scare your system into raising up a notch.

    • It is not about muscles in a separate way so don't worry if you cannot finish the workout (that's the point really).

    • By the end of the session if you have trained correctly you should be rethinking your life choices and be really angry at me

 

  • Structural work

    • We need to make sure the structure is strong and can handle work

 

  • Static lifts

    • Still need to Pull, Push, Squat and Hinge

    • Some of those sessions will overlap obviously

    • It will be 4-training days per week template but you can split it into 5 days if you feel it fits you better

EQUIPMENT LIST:
  • Yoke

  • Sled (Prowler) with chains in order to drag and a harness

  • Farmer's Walk - Frame

  • Sandbags

  • 20m Rope

  • Dumbbells

  • A cable system

 

FUNCTIONAL FITNESS ACCESSORY

35€/month VAT EXCl.

This is the template for "Functional Fitness" enthusiasts to plug into your regular programming. It is designed with very specific ideas in mind. The point is first to reduce shoulder, lower back, hip and knee issues while optimizing performance. You will see that the strength work is being done through carries mostly.
​​
You can become brutally strong on carries alone and it has the added bonus on stressing the joints less. Most "Functional Fitness" programs already have plenty of static lifts in them so this will provide a good balance. The template is a 2-day per week.

WHAT TO EXPECT FROM THE PROGRAM:

 

  • Intensity

    • This is to be done in a group setting if possible.

    • It is nearly impossible to push to the limit by yourself week after week.

    • Again the point here is to scare your system into raising up a notch.

    • It is not about muscles in a separate way so don't worry if you cannot finish the workout (that's the point, really).

    • By the end of the session if you have train correctly you should be rethinking your life choices and be really angry at me

 

  • Structural work

    • We need to make sure the structure is strong and can handle work

 

  • Mobility

    • Work through the Openers and some assistance exercises I really like for that purpose

 

  • Static lifts

    • Those will be done with awkward objects like the sandbags. Forcing you into a more natural movement pattern.

    • As much as I like the barbell it is not the most functional pattern.

    • We have been lifting objects between our hands for 200 thousand years.

    • The weights on a barbell are on the outside.That change of leverage affects torque and biomechanics, making it a poor choice of natural movement patterns​

EQUIPMENT LIST:
  • Yoke

  • Sled (Prowler) with chains in order to drag and a harness

  • Farmer's Walk - Frame

  • Sandbags

  • 20m Rope

  • Dumbbells

  • A cable system

 

WEIGHTLIFTING ACCESSORY

35€/month VAT EXCl.

The point here is not to go into Olympic weightlifting programming, but to provide good balance and correct assistance work so that you can handle the load & volume of your training, reduce the chance of injuries and optimize performance. You will see that some of the strength work is being done through carries. You could become brutally strong on those alone and it has the added bonus on stressing the joints less.

 

WHAT TO EXPECT FROM THE PROGRAM:

  • INTENSITY

    • This is to be done in a group setting if possible.It is nearly impossible to push to the limit by yourself week after week.

    • Again the point here is to scare your system into raising up a notch.It is not about muscles in a separate way so don't worry if you cannot finish the workout (that's the point really).

    • By the end of the session if you have train correctly you should be rethinking your life choices and be really angry at me

 

  • Structural work

    • We need to make sure the structure is strong and can handle work

 

  • Mobility

    • Work through the Openers and some assistance exercises (including body building work) I really like for that purpose

 

  • Assistance Work

    • Those will be done mostly with awkward objects like the sandbags, forcing you into a more natural movement pattern.

    • As much as i like the barbell it is not the most functional pattern, we have been lifting objects between our hands for 200k years.

    • The weights on a barbell are on the outside.That change of leverage affects torque and bio-mechanics, making it a poor mimicking of natural movement patterns, thus affecting joints health

 

WOMEN'S BALANCE

55€/month VAT EXCl.

 

This template is stand-alone and is to promote a balanced training system. It is designed with specific ideas in mind, so you can change things if you feel like it but stay within the spirit of that day.

 

WHAT TO EXPECT FROM THE PROGRAM:

  • The women's template differs from the standard template in the following ways: 

    • more volume

    • main lifts in external torque/ET

    • more upper body work

    • assistance work in internal torque/IT

 

  • Grappling or Muay Thai / Boxing

    • The point here is working in that transversal plane where we actually step out of a straight line.

    • Your core is designed to do more than just GHD Sit-ups and kicking, punching, rotating your hips will do things that just cannot be replaced.

    • On top of that those 2 activities will provide conditioning, gymnastic work and the mental aspect is just invaluable.I personally learned more from BJJ than from anything else in life

    • P.S. This will be programmed in, but you must find local coach or gym to teach you.

 

  • Yoga

    • The idea here is ACTIVE mobility work.Mobility is range of motion while maintaining proper torque, this will be worked through the Openers but I think it should be done as well through body weight control

    • Rock climbing, etc...  

    • P.S. We will not be teaching yoga. Find a local instructor or Youtube a class you like.

 

  • Conditioning

    • Those are run or rowing interval sprints (sky-erg, etc...), "Old School Functional Fitness" workouts.This is a day for Endurance work so keep it in that energy system.Heavy met-cons are not the point

 

  • Intensity

    • This is to be done in a group setting if possible.It is nearly impossible to push to the limit by yourself week after week.

    • Again the point here is to scare your system into raising up a notch.

    • It is not about muscles in a separate way so don't worry if you cannot finish the workout (that's the point really).

    • By the end of the session if you have trained correctly you should be rethinking your life choices and be really angry at me

 

  • Structural work

    • We need to make sure the structure is strong and can handle work

 

  • Static lifts

    • Still need to Pull, Push, Squat and Hinge

    • Some of those sessions will overlap obviously

    • It will be 4-training days per week template but you can split it into 5 days if you feel it fits you better

 

WOMEN'S "FUNCTIONAL FITNESS" ACCESSORY

35€/month VAT EXCl.

 

This is the template for "Functional Fitness" enthusiasts to plug into your regular programming. It was designed with very specific ideas in mind. I started to see certain faulty movement patterns in the last few years developing and those need to be addressed. The point is first to reduce shoulder, lower back, hip and knee issues while optimizing performance. If you know me, you know that I will always prioritize balance and health first You will see that the strength work is being done through Carries mostly
​​
You can become brutally strong on carries alone and it has the added bonus on stressing the joints less. Most "Functional Fitness" programs already have plenty of static lifts in them so this will provide a good balance. The template is a 2-day per week.

WHAT TO EXPECT FROM THE PROGRAM:

  •  The women's template differs from the standard template in the following ways: 

    • more volume

    • main lifts in external torque/ET

    • more upper body work

    • assistance work in internal torque/IT 

  • Intensity

    • This is to be done in a group setting if possible.

    • It is nearly impossible to push to the limit by yourself week after week.

    • Again the point here is to scare your system into raising up a notch.

    • It is not about muscles in a separate way so don't worry if you cannot finish the workout (that's the point, really).

    • By the end of the session if you have train correctly you should be rethinking your life choices and be really angry at me

 

  • Structural work

    • We need to make sure the structure is strong and can handle work

 

  • Mobility

    • Work through the Openers and some assistance exercises I really like for that purpose

 

  • Static lifts

    • Those will be done with awkward objects like the sandbags. Forcing you into a more natural movement pattern.

    • As much as I like the barbell it is not the most functional pattern.

    • We have been lifting objects between our hands for 200 thousand years.

    • The weights on a barbell are on the outside.That change of leverage affects torque and biomechanics, making it a poor choice of natural movement patterns

POWER LIFTING

35€/month VAT EXCl.

 

The goal here is to be as strong as possible, and to achieve this a good balance must be achieved between strength work, conditioning (short and intense no worries) and mobility (the StrongFit way). Nagging issues chip away at our intensity and progress. You will see that some of the strength work is being done through carries. You could become brutally strong on those alone and it has the added bonus of stressing the joints less.

 

 

WHAT TO EXPECT FROM THE PROGRAM:

 

  • INTENSITY

    • Work you all know so well if you follow me

    • This is to be done in a group setting if possible.It is nearly impossible to push to the limit by yourself week after week.

    • Again the point here is to scare your system into raising up a notch.

    • It is not about muscles in a separate way so don't worry if you cannot finish the workout (that's the point really).

    • By the end of the session if you have train correctly you should be rethinking your life choices and be really angry at me

 

  • Structural work

    • We need to make sure the structure is strong and can handle all the loading

 

  • Mobility

    • Work through the Openers and some assistance exercises I really like for that purpose

 

  • Static lifts

    • I like the Ed Coan program a lot and will provide his template for the main lifts (up to the 9th week) but as a guideline only.

    • You can definitely plug in your own numbers (or your coach's) if you wish to.

    • Just make sure to stick with the rest of the template

    • Those will be done through barbell work obviously, but with awkward objects like the sandbags as well, forcing you into a more natural movement pattern.

    • As much as I like the barbell it is not the most functional pattern.

    • We have been lifting objects between our hands for 200k years.

    • The weight on a barbell is outside of them.

    • That change of leverage affects torque and bio- mechanics, making it a poor mimicking of natural movement patterns and thus affect joints health

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