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MT Fitness Coaching 

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12 week program focused on building strength, why simultaneously increasing your running capacity over 5km. A perfect introductory program for those wanting to incorporate a structured "hybrid" approach to their strength and running work. The program is 3x blocks of 4x weeks, with every 4th week for strength work being a RELOAD week. Each training week will consist of 3x strength sessions focused on the squat, bench and deadlift, and 3x running sessions, focusing on building top end speed through interval work, increasing anaerobic threshold capacity through threshold runs and aerobic base building through longer Z2 efforts. A proven program than has delivered both strength and running improvements for a number of athletes - Can be used as a stand alone training program, or to peak for a specific race on the calendar! Its time to out run the lifters, and out lift the runners.

strength

running

hybrid

hypertrophy

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Strength + 5km 

Testing of 1RMs + 5KM for future reference. 

Test week + Foundation phase 

Increasing volume in our running intervals along with increasing the intensity of weight sessions.

Intensification phase

Peaking phase + re-test week

12 week program focused on building strength, why simultaneously increasing your running capacity over 10km. A perfect program for those  who've completed the Strength+ 5km program or those wanting to run over a longer distance. The program is 3x blocks of 4x weeks, with every 4th week for strength work being a RELOAD week.  Each training week will consist of 3x strength sessions focused on the squat, bench and deadlift, and 3x running sessions, focusing on building top end speed through interval work, increasing anaerobic threshold capacity through threshold runs and aerobic base building through longer Z2 efforts. A proven program than has delivered both strength and running improvements for a number of athletes - Can be used as a stand alone training program, or to peak for a specific race on the calendar!

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Strength + 10km

Testing of 3RMs + 10KM for future reference. 

Flagship:Balanced, Is an equal blend of strength and conditioning. Strength sessions are broken up across 3x sessions per week focusing on building strength and hypertrophy in the "big 3" ( Squat, Deadlift and Bench). Conditioning is broken up into 1x anaerobic power session, 1x threshold session & 1x zone 2 recovery session. this is the perfect option if you want a balance of strength aswell as conditioning in your program. 

Strength

Conditioning

Hypertophy

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Flagship: Balanced 

Utilising Rest:Pause method to bust through those annoying plataus. This method is very taxing on the body. So do not overlook the deload week in week 4. 

Development

The Build 

Flagship:Strength, Is a strength biased program consisting of 4x strength sessions and 2x conditioning sessions per week. Strength sessions are broken up into 2x primary sessions (upper & lower) and 2x secondary/variant sessions (upper & lower). Conditioning is biased towards Zone 2 base building work whilst we focus on strength and hypertrophy development. This is the perfect option if you want swole is the goal and size is the prize whilst still wanting to maintain your cardiovascular fitness.

Muscle

Flagship: Strength 

Building a base of strength and hypertrophy. Time to put on some size and build some base strength for future blocks. 

Development 

Continuing to build a base of strength and hypertrophy. Time to put on some size and build some base strength for future blocks. 

The Build  

Flagship:Conditioning, Is a conditioning biased program consisting of 2x strength sessions and 4x conditioning sessions per week. Strength sessions are broken up into 2x total body strength sessions, whilst Conditioning is broken up into 1x anaerobic power session, 1x threshold session & 2x zone 2 base building sessions. this is the perfect option if want to develop a your gas tank, whilst still maintaining your strength and size. 

Cardiovascular fitness

Aerobic

Power 

Flagship: Conditioning

Basebuilding phase, setting the foundation for future blocks

The build, does exactly what it says on the tin, Builds in volume and intensity on the previous basebuilding phase.. 

Strength program to supplement those who are focused on endurance/running specific training (eg, HM, FM, Ultra, Triathlon etc).  

Designed to help in preventing injury whilst maintaining current strength levels, structural stability and postural awareness.

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Supplementary strength program - Running.

Building a base of stability in the knee, hip and ankle joints, whilst strengthening the musculature in and around those joints to aid in injury prevention. 

Block 1

This block progresses on the foundations built in Block 1,  continuing to focus on thehip and ankle joints, whiklst continuing to strengthen the musculature in and around those joints to aid in injury prevention. 

Block 2

3 full body resistance training sessions per week with the goal of increasing strength and improving body composition, for time constrained individuals. 

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Commit to 6 V1

3 full body resistance training sessions per week, building on the success of V1.

Goals of building strength, muscle mass and improving body composition stay the same. 

Lets keep building! 

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Commit to 6 V2

3x per week powerbuilding program. If you want to get STRONG and JACKED. This structure is for you. 

strength 

hypertophy

powerbuilding

powerlifting

bodybuilding

gym 

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The Build 3/wk

4x per week powerbuilding program. If you want to get STRONG and JACKED. This structure is for you. 

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The Build 4/wk 

5x per week powerbuilding program. If you want to get STRONG and JACKED. This structure is for you. 