Your Guide to Unlocking Your Inner Power

Your Guide to Unlocking Your Inner Power

Welcome to Power, the ultimate training Program designed to have you pushing past your limits, and seeing what you’re truly capable of. If you're looking to improve your strength and endurance and build a strong, athletic physique, then Power is the perfect program for you!

Our training approach in this Program is centered on high-intensity workouts that will challenge your body and push you to your limits, helping you to achieve maximum results in the shortest possible time. This Program is dedicated to intermediate-advanced trainers, and we are excited to bring a fresh style of training to our community.

So what sort of training is involved in our Power Program? Below we uncover what you can expect and help you gain a better understanding of Coach Olivia’s training approach.

Throughout our 6 Week Power Program you will enjoy a combination of:

✓ Full Body and Upper Body Weighted Workouts
✓ Plyometric Exercises that target the lower body
✓ Core Circuits to finish your workout on a high
✓ Low-intensity Cardio Sessions
✓ Dedicated Mobility Sessions to assist with range of movement and technique
✓ Outdoor Cardio Sessions to improve aerobic and anaerobic endurance as well as running speed.

✓ Dedicated Accessory Training to work the smaller muscle groups

Plus, a 2-week Deload Phase at the end of your 6 Week Program to give your body an opportunity to rest, repair, and rejuvenate.

Throughout this Program, you can expect to experience isolated movements and training methods to decrease unilateral strength imbalances, particularly in the lower body, and gain an understanding of your 3, 2, and 1 rep max for main compound lifts, which will form a benchmark for your future training programs and goal setting.

First and foremost, let’s take a look at the training split!

With Power, you will have the ability to choose from 4, 5, or 6 training days per week, and here’s what you can expect from a 6-day split:


Monday: Full Body Strength (Focus: Glutes, Quads, Back & Chest)
Tuesday: Full Body Power (Focus: Back, Quads, Chest, Triceps & Shoulders)
Wednesday: Outdoor Cardio
Thursday: Accessory Work (Focus: Quads, Glutes, Calves, Adductors, Shoulders & Core)
Friday: LISS Cardio, Core Circuit & Mobility
Saturday: Upper Body Weighted (Focus: Chest, Back, Triceps, Biceps & Rear Delts)
Sunday: Rest & Recovery

Monday: Full Body Strength
Tuesday: Outdoor Cardio
Wednesday: Accessory Work
Thursday: Full Body Power
Friday: LISS Cardio, Core Circuit & Mobility
Saturday: Upper Body Weighted

Sunday: Rest & Recovery

As we mentioned above, in this Program, you can expect to see new training styles and training methods. But no need to fear, because we’ve got you covered!

Below we uncover the various training styles, and answer the most common questions that are asked by you.

Aerobic vs Anaerobic endurance training: What is it and what’s the benefit?

Aerobic endurance training is what you would normally know as 'cardio.' It can include running, walking, cycling, etc., and is normally at a 'steady state', meaning the intensity you work at stays the same.

Within this Program, we work on aerobic endurance during the LISS + Mobility + Core session, and by improving our aerobic system we can recover faster in between exercises in the gym, and also in between sessions throughout the week. Aerobic training also has many benefits to our health such as decreasing the risk of disease, improving heart health, and decreasing resting heart rate.

Anaerobic endurance training involves working at a much higher intensity than our 'steady state’ aerobic training. Generally, anaerobic exercises are short in duration and high in intensity, such as lifting and sprinting, which we address very frequently in this Program.

By training for anaerobic endurance, we are aiming to increase the duration that we can perform at a high intensity, for example, increasing the distance at which we can sprint at 100%, which will improve our athletic performance and help maintain muscle mass.

The benefits of increasing your Running Speed

The focus of our outdoor cardio sessions is to improve our overall running speed. By running faster, we can tap into our anaerobic energy system, helping us increase fast-twitch muscle size and quantity which in turn improves muscle power, strength, and size. These benefits will, in turn, improve our overall athletic performance, allowing us to also perform faster and more efficiently in the gym. These skills can transfer to your chosen sport or just overall fitness in general.

What are Plyometric Exercises?

Plyometric exercises are a type of high-intensity, explosive movements that aim to improve your speed, power, and overall athletic performance. These exercises involve a quick, explosive contraction of the muscles, followed by rapid stretching of the same muscles.

Plyometric exercises used in this Program include box jumps, depth jumps, jump squats, bounds, and much more. The goal of these exercises is to use a high level of power.

Plyometric exercises are good for improving athletic performance because they help to develop the fast-twitch muscle fibers that are responsible for explosive power and speed. These exercises are good for people looking to improve their overall fitness and explosive power.

The importance of Accessory Training

Accessory training is almost as important as your regular training. It may not be as fun, but it's super important.

Accessory training targets the smaller muscles that are often neglected during your primary training.

These exercises are often used to complement your main training by targeting muscle imbalances, weaknesses, or limitations.

Accessory Training is important for a number of different reasons:

  • It helps address weaker areas or imbalances that may be hindering your progress and helps strengthen them

  • It reduces the risk of injury

  • It helps balance out muscle groups. It's common to have one glute feel like it's burning more than the other in primary training but this will help to strengthen or turn on the one that isn't usually worked

  • It improves overall fitness by targeting different energy systems and movement patterns

Throughout the Program, we do advise stripping the weight back and executing with control.

In conclusion, whether you’re a seasoned athlete or lover of all things fitness, Power is here to help you push past your limits and achieve your fitness goals.

Get ready to experience the combined power of strength training and running with our advanced 6 Week Power Program. With new intakes commencing each Monday, there’s no need to wait any longer. Follow the link below to start your journey with us today!