Choose your Own Program

Session Length: 40-60 mins

Frequency: 3 days/week

Equipment suggestion: Dumbbells, Resistance Tubes/Bands - to get the most out of the advanced session we advise you have dumbbells of differing weights and a collection of bands.

Training Goal: Improved flexibility, fitness, strength and vigour.

Session Length: 30-50 mins

Frequency: 3 days/week

Experience: Confident gym goers with over a year of regular visits.

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Improved flexibility, fitness, strength and vigour.

Session Length: 40-60 mins

Frequency: 3 days/week. 2 days in season.

Equipment suggestion: This program makes use of barbell, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week - 2 days in-season

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 30-50mins

Frequency: 2 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Stabilty, Running Economy

Session Length: 30-50 mins

Frequency: 2 days/week.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Acceleration, Rotational Strength, Stability

Session Length: 30-40 mins

Frequency: 5 days/week

Equipment required: Resistance bands, kitchen chair, towel/yoga mat for comfort

Training Goal: Intermediate workout, more advanced movements, moderate to higher intensities

Session Length: 30-40 mins

Frequency: 5 days/week

Equipment suggestion: Dumbbells (light), medicine ball

Alternative equipment: Full Water bottles, food tins or other weighted items that are safe to use, bag for life with some items in.

Training Goal: Improved bodyweight strength, confidence builder, easy to moderate intensity

Session Length and Frequency: 30-40 mins

Frequency: 3 days/week

Equipment suggestion: Dumbbells, Resistance Tubes/Bands

Alternative equipment:Full Water bottles, tins or other weighted items that are safe to use.

Training Goal: Progression of exercises, slightly more cardio elements and circuit style work to increase the intensity.

Session Length: 40-60mins

Frequency: 3 days/week. 2 days in-season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Acceleration, Rotational Strength, Agility