a simple 3 day plan - for free
our training method explained
We follow a Westside syle programme designed by the late Louie Simmons which involves rotating exercises but maxing out to elicit fast strength gains and leaving no time for the muscles and neurological response to accomodate (or get used to) the weight. The theory is that if you train the same lift, over and over, heavier and heavier - you get worse.
Our hybrid method takes theories a step further with a proven way for our members to get stronger week on week. We structure the plan into 3 strength weeks and a recovery week (as per below) based on 3 sessions per week. This is the sweet spot for strength training leaving enough time to recovery and grow muscle.
Week 1
This week sees the first max lifts of the sessions within moderate assistance work and more endurance based strongman events.
week 2
The second series of max lifts but with a variation. This allows maximal strength gains. Moderate assistance and speedy strongman events.
week 3
It all comes together with final max attempts with yet another variation. We then we go all out on the final strongman day we have peaked for.
week 4
This is technique week working on things we've spotted going wrong. Expect to see paused work, technical correction and focus on recovery ready for a new week 1.
example plan >>> did we say it's free?
session
1.0.
overhead & bench pressing
Shoulders like boulders are in order. We alternate between overhead & bench focused sessions to keep things fresh and make continual progress. Find out about this session below...
session
2.0.
squat & deadlift
The king & queen of all exercises in the strength world. We teach an interesting method based on over a decade of real world training & competing. Let us show you the way...
session
3.0.
strongman events
This is why we train... to do this! It's a famous sport and highly technical but we take the fear away and give you the tools to succeed. It's why we exist as a gym! Have a look...
