THE STRENGTH SESSIONS FULL PROGRAMME
Welcome to the programme that never ends!
You can start right now, with us, it doesn’t matter which month we are in — every exercise has a progression that will suit your level and prepare you for serious gains in strength and attractiveness down the line.
Every four months we start again. The more cycles we go through, the better shape you’ll be in.
Unlike traditional programmes, we run a never ending programme cycle. Training time is short and you only ever have a handful a skills to work on each month…but don’t worry, the design is such that every month will feel fresh but build to help you keep getting better at everything.
We keep it fresh by tweaking the exercises on different cycles, and adapting the programme to your ever increasing ability and never getting distracted from a few key principles…if you get better at the progression ladders, you will get a better looking body. This programme is the base, then you adapt it to suit you.
If you want more tone, more definition, more adoring fans, more defined eye-catching abdominals…train to master the progression ladders, eat for fat loss and stay with the programme.
MONTH 1: BASIC STRENGTH
THE 8 SKILLS OF MONTH 1:
–> The Dead-Start Skater Squat
–> Chin Ups
–> Dead Hang
–> Basic Push Ups
–> L-Sit Holds
–> Bent Arm Planche Strength
–> Hollow Body Hold
MONTH 1, DISCUSSED:
First month: basics month. That means simple. That doesn’t mean less effective. Remember that — simply get fundamentally better and your body will show it. Month 1 sees our simplest style of One-Leg Squat, the Dead-Start Skater (deceptively difficult). A chance to improve your simple Push-Ups or your chance to work up the Push-Up Ladder. Then we work on the Kettlebell Swing, simply increasing weight and reps and sharpening our Glute-Lock. Next up the Dead-Hang one of the fitness worlds most neglected good things to do..
Then we bring in our gymnastic-style work with the L-Sits, the Bent Arm Planche and the Hollow Body Hold in their simple stick-the-position-and-hold-for-a-long-time form. Warn your abs, they are gonna work HARD, at the same time as your shoulders, your arms, your upper back, your chest, your hip-flexors and your quads. Good times and a More-Athletic Body is assured.
>>CLICK HERE FULL DETAILS ON MONTH 1 <<<
MONTH 2: THE BURN, THE INVERSIONS, THE STATIC CHINS AND THE SPEED REPS
The 8 Skills of Month 2:
–> The Constant Tension Skater Squat
–> Static or Speed Chin Up
–> Hang body position emphasis
–> Speed Push Up
–> Handstand Strength
–> Straight Planche
–> Bent Arm Handstand Progressions
–> Gymnastic Style Leg Raise
In Month two you get a one month reprieve from The Kettlebell Swings, but we take our Dead-Start Skater Squats and put a cruel ‘constant-tension’ twist on them. So they are easier per rep, but you do more reps and they burn like hell! Next we take the Hang, the Chins and the Push Ups and give them a different feel to month 1. We use ‘speed reps’ to train you to do more perfect reps and that you don’t have to fatigue yourself all the time, we use more range of motion on the push ups to show you just how hard you can work without adding weights and we tweak the hangs because, you know, we want those abs to look gooood right??
>>CLICK HERE FULL DETAILS ON MONTH 2 <<<
MONTH 3: THE PISTOLS, THE L, AND THE ROWING TO HELL
The 8 Skills of Month 3
–> Rolling Pistol
–> Hang grip emphasis
–> Body Row
–> L Sit pulses
–> Bent Arm Planche pulses
–> Prone Hollow (instead of push ups)
–> Hollow Extensions
To kick off month 3, we start our two month flirtation with the powerful, dangerous and dangerously effective Pistol Squats. It starts with the rolling style (for those with healthy knees only), then continues into next month. Awesome thighs assured. We bring back the Kettlerbell Swings, and perform short sharp clusters of intense work. You get a one-month reprieve form the Chin Ups to avoid boredom and over-use injuries from doing the same movement all the time, but fear not, we more than compensate by keeping you working on Dead-Hangs — but this time with a grip challenge emphasis, — and then we start our two-month attack on the Body-Row. Similar muscles worked, different plane of movement. Finally, for the gymnastic holds, we bring in ‘pulsing reps’. Rather than a simple static hold, we move in and out of the work-zone for reps. That allows you to test yourself in a new position, but to back away. Move in- Move out. A great way of pushing past your sticking points on these moves.
>>>CLICK HERE FULL DETAILS ON MONTH 3 <<<
MONTH 4: PLATFORM PISTOLS, THE RETURN OF THE CHIN UP AND THE PULSING INVERSIONS
The 8 Skills of Month 4
–> Platform Pistol Squat Progressions
–> Towel Grip Chin Ups
–> Body-Row (extra statics)
–> Deep Push Up
–> Handstand walkouts
–> Pulsing Bent Arm Handstand Progression
–>Tuck Planche Pulses
Into Month 4: We keep you pulsing but this time apply it to the inversion style gymnastic moves. Then we simplify our Pistol Squat..get down, get up. Got it? Push Ups and Body-Rows get freshened up. We add more range of motion to our Push Ups, which means we get much better activation through the chest, then we spend ;longer in the top position of the body-row. You won’t like that at first, but trust me — the results are worth it. Low abs get iron-strong by holding The Dish and of course, we bring back Chin-Up Progressions with massive grip emphasis by holding onto a towel (or rope).
>>CLICK HERE FULL DETAILS ON MONTH 4 <<<