All programmes
Improve conditioning
Elite membership
Advanced Performance
Advanced Performance is the most demanding programme in the library. It assumes a solid strength base and an established recovery routine, and it pushes strength, power and conditioning in parallel.
- Level
- Advanced
- Duration
- 12 weeks
- Weekly
- 5 sessions
- Session
- 80 min
BarbellDumbbellsSledCardio machine
Weekly structure
Introduce the loads. Leave two solid reps in reserve on every set.
You are viewing the week one preview. The full 12-week plan unlocks with the Elite membership.
Week 1 sessions
Back Squat
6 × 3210s rest
Brace before you descend. Drive the floor apart on the way up.
Romanian Deadlift
4 × 6150s rest
Push the hips back and stop when the hamstrings load fully.
Bulgarian Split Squat
3 × 8 each105s rest
Control the descent and keep the front shin vertical.
Pallof Press
3 × 12 each45s rest
Resist rotation rather than creating it.