OUR PROGRAMMING

Strength & Conditioning

Here you will find out the logic behind our programming and how we do break training blocks. For each training block, we are focusing on different elements by increasing volume and frequency.

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About our programming

Currently, we are on a Base strength Cycle. Don't worry we still train all elements, but with reduced volume and skill requirement. This way we can apply some progressive strategies, focusing on form and technique. Each training block lasts between 8 - 12 weeks, and we will let you know when each cycle changes.

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Weekly training plan

Our weekly training plan is updated every Sunday evening, 19:00 GREECE TIME, UTC + 2. Once our plan is updated, you can add it to your calendar, so you view it whenever you want without the need of login to your account.

*To view weekly training plan membership of Strength & Conditioning plan is required.

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Training blocks roadmap

1. WORK CAPACITY

Build a strong engine that will make you unstoppable. Maximise your performance and develop both aerobic and anaerobic capacity by training at all levels of intensity with the aid of various ergometers or running.

2. BASE STRENGTH

Build a solid foundation, to make you bulletproof and injury-free. At this phase work on the basic strength compound movements and we give more emphasis on strict gymnastics movements.

3. WEIGHTLIFTING

Improve strength and weightlifting performance. During this block, we get in more weightlifting sessions, working more on technique, speed, power and strength!

4. GYMNASTICS

Get more comfortable with bodyweight movements and skills. During this training block, we aim to become stronger and more technical in all aspects of bodyweight training.

5. CONDITIONING

This phase will get you prepared for high-intensity activities, overcome your weaknesses, maximise your athletic potential and reach your goals with sport-specific work.

WEEKLY TRAINING PLAN

Our weekly training plan is updated every Sunday evening, 19:00 GREECE TIME, UTC + 2.

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Current weekly structure

MONDAY.

STRENGTH | BACK SQUAT CYCLE

CONDITIONING | DUMBELL FOCUSED

ACCESSORY | CORE STABILITY

WORK CAPACITY | ENDURANCE

TUESDAY.

WEIGHTLIFTING | CLEAN & JERK

CONDITIONING | DUMBELL FOCUSED

GYMNASTICS | RING MUSCLE UPS

WORK CAPACITY | BIKE-ROW

WEDNESDAY.

BODYBUILDING | PUSH-PULL

CONDITIONING | BARBELL DOMINANT

SKILL | HANDSTAND WALK

WORK CAPACITY | RUNNING INTERVALS

THURSDAY.

ACTIVE RECOVERY DAY

FRIDAY.

WEIGHTLIFTING | SNATCH

CONDITIONING | DUMBELL FOCUSED

GYMNASTICS | COMPLEX

WORK CAPACITY | ROW INTERVALS

SATURDAY.

BODYBUILDING | GLUTES

CONDITIONING | MAX EFFORT

SKILL | HANDSTAND WALK

WORK CAPACITY | RUNNING INTERVALS