Strength, Endurance & Conditioning Programme

Welcome to the Strength, Endurance & Conditioning Programme, crafted to transform you into the most complete hybrid athlete. This journey is not just about physical transformation; it’s about discovering your true potential.

Prepare to push your limits and redefine what you’re capable of.

Programme Overview

Weeks 1-5: Building Foundations The first half of the programme will introduce you to various training methods focusing on muscular endurance and strength & conditioning. It’s designed to be demanding but stick with it, and you’ll see the results.

Weeks 6-10: Advancing Your Training In the second half, we shift gears. Endurance days transform into bodyweight workout days, presenting new challenges that your body is now ready to tackle. It’s an exciting phase that promises to keep your training dynamic and engaging.

Weekly Split

Your new split will be built into 6 sessions per week with the option to do less.

• Session One (Muscular Endurance): Focus on higher reps with lower weights and shorter rest times. Exercises include push-ups, sit-ups, shoulder press, biceps workouts, and leg exercises.

• Session Two (Conditioning): Utilize the rowing machine, bike, and other conditioning exercises to tone and sculpt your physique. If certain equipment is unavailable, feel free to substitute with comparable exercises.

• Session Three (Strength): Target all body parts with heavier weights and fewer reps. Exercises include bench press, explosive push-ups, squats, and more.

• Sessions Four to Six: Repeat the initial sessions with varied exercises to maintain muscle engagement and freshness in your routine.

Second Half of the Programme

As you progress into the second half of the 10-week programme, the layout remains consistent, but with an exciting transition: endurance days will now incorporate bodyweight exercises. This is where you’ll delve into the world of calisthenics. With the foundation of strength, conditioning, and endurance you’ve built, your body will be well-prepared to not only manage your own body weight but also additional weights. On strength days, you’ll continue with exercises like bench press and leg workouts, while conditioning days will still utilize weights and machines to maintain the intensity of your regimen. This balanced approach ensures that you keep building on the progress you’ve made, pushing you towards becoming a more versatile and capable athlete.

• Endurance Days: Shift to calisthenics, leveraging the strength, conditioning, and endurance you’ve built to master bodyweight movements and beyond.

• Strength and Conditioning Days: Continue with exercises like bench press and leg workouts, incorporating weights and machines to maintain the programme’s intensity.

·       Strength, Endurance & Conditioning Programme: Key Elements

·       Rest Days Rest days are essential for recovery and can be taken as needed within the 6-session weekly structure. If time constraints prevent you from completing all sessions, prioritize at least one of each session type. This flexibility ensures you can maintain the programme’s balance without overextending yourself.

·       Endurance Reps On endurance days, a single rep number is provided without specifying sets. Choose a challenging yet manageable weight and perform the exercise until failure. Rest as needed, then continue until you reach the target rep count. This method enhances muscular endurance and mental fortitude.

·       Strength Days Strength days require a focus on explosive movements, particularly for exercises like squats. Take time to determine the appropriate weight for each exercise, aiming for a challenging yet achievable load across all sets. If you consistently complete all reps and sets, increase the weight to continue progressing.

·       Conditioning Days Don’t hesitate to adjust the calorie targets to match your fitness level. If the specified machines are unavailable, substitute with alternatives that offer a similar workout. The goal is to maintain the programme’s intensity, regardless of the equipment used.

·       Push-ups, Pullups, Dips Modify the rep count to suit your current ability, maintaining the prescribed rest time. Use resistance bands or other aids to achieve full-form movements, setting personal challenges to improve over time.

·       Equipment Consider investing in supportive equipment like liquid grip chalk, weightlifting belts, dipping belts, and wrist support straps. These tools can enhance your performance and provide additional safety during workouts.

·       This comprehensive approach ensures you have the guidance and flexibility to make the most of the Strength, Endurance & Conditioning Programme, leading to significant improvements in your overall fitness and athletic capabilities. Embrace the challenge and watch as you transform into a more robust, resilient, and versatile athlete.

Why Choose This Programme? 

• Comprehensive Athletic Development: The programme is designed to transform participants into well-rounded hybrid athletes, enhancing strength, endurance, and conditioning.

• Flexibility and Personalization: With six sessions per week and the option to choose favourites, the programme accommodates individual schedules and preferences, ensuring at least one of each session type is completed.

• Progressive Overload: The programme structure allows for gradual increases in weight and intensity, ensuring continuous improvement and adaptation.

• Variety in Training: Different methods of training prevent plateauing and keep workouts engaging, with a shift from muscular endurance and strength training to bodyweight exercises and calisthenics.

• Adaptability to Equipment: The programme offers alternatives for those without access to specific machines, ensuring that everyone can participate regardless of their equipment availability.

• Guided Rep and Set Structure: Clear instructions on reps, sets, and rest times help participants focus on form and execution, with the flexibility to adjust as needed based on individual capability.

• Supportive Equipment Recommendations: Suggestions for equipment like liquid grip chalk, weightlifting belts, and resistance bands aid in performance and safety.

• Mental and Physical Challenge: The programme is not only physically demanding but also mentally challenging, encouraging participants to push beyond their perceived limits and discover their true potential.

This programme is designed for those who seek a comprehensive approach to fitness, blending strength, endurance, and conditioning into a cohesive, challenging routine. By the end of the 10 weeks, you’ll emerge as a more robust, well-rounded athlete, ready to tackle any physical challenge.