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KABUKI STRENGTH

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Strongman 101,  this is a challenging program but a great first step, base building or off-season. 

Strongman 101 5 Day Coached by Joe

12 week intro phase to Strongman Training 101

Block 1

Block 2

Train alongside Rudy Kadlub masters lifter and multiple world record holder who defies odds and gets stronger with age!!!

Powerlifting

Masters

Strength

Complete Masters Training Along Side Rudy Kadlub Coached by Kyle

Month 1

Month 2

Month 3

Follow our tried and true Hypertrophy plan if you are serious about size!!

Hypertrophy

Strength 

Power Building

Hypertrophy Lab Coached by Brandon

Block 3

Deadlift like Duffin! This will build you up to a heavy single and a heavy rep PR, over 3 months. 

Deadlift

Duffin Deadlift Program Coached by Kyle

Get ready for for your next meet with Coach Kyle as he walks you through a 30 day peaking cycle leading into a competition or mock meet!

Peaking

30 Day Peaking Plan Coached by Kyle

Peaking Cycle

Strong and Mobile Mesocycle 12 to 15 -  5 day plan  Coached by Coach Alex

New Block, Eccentric overload  Big Loading here.  "This should be heavy, like really, really heavy. So heavy it scares you. So heavy that you can't actually pick it back up again" that's how this new block is going. This is one of the heaviest blocks of training you're going to see (at least relative to the exercises). So come with your game face on

Meso 12 - Eccentric/tempo work 2

New Block, overcoming Isometric work can be thought of as doing the most you can to strain against  something that won't move at all. It's very demanding so be ready.

Meso 13 Introduction of Iso and Pseudo-Iso Variants) + Stability

Meso 14  so and pseudo-Iso Variants 2 + Stability

Meso 14  so and pseudo-Iso Variants 2

Meso 15 (Concentric Focus loading) - start leading into testing preparation

This amazing 5-day a week powerlifting plan will take your lifting to the next level. 

Powerlifintg

Total Powerlifting 5 Day Coached by  Kyle

A wave loaded Squat designed to build to a PR squat whilst maintaining Bench Press and Deadlift

There is an initial 9 week accumulation block where you'll be loading intensity within the 5 rep range. This will start of relatively easy and allow you to get the ball rolling and gather momentum within your training. However, it will get tough towards the end of the 9 weeks (week 5 and 9 are volume deloads) as volume build to a head.

Post Accumulation block there is a traditional style 4 week Transmutation Block where we work on learning to transfer the volume into intensity. This introduces double wave loading where reps AND intensity will wave. It also introduces much lower reps.

Finally a 5 week Realisation/peak block takes you into a testing week. Realisation is very much the big reveal of the work you've done. It's allowing all that fatigue to dissipate and strength to shine through.

ACCUMULATION PHASES ARE NOT FOR BEING ON A CALORIE DEFICIT!!! 

powerlifting

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Waved Squat Specialization Cycle Coached by Alex

This block should start relatively easy when it comes to your pin squats.  Use a true 70% of your current DAILY MAX for the full squat to get the initial %.. 

Block 1 - Accumulation and Momentum. 

Pseudo Transmutation  Block - After the Flat rep scheme in the last block you're moving into a double wave system where reps and intensity wave throughout the block. 

Block 2 -Pseudo Transmutation 

Realisation and Peaking Block - Building to a peak and new Squat PR

Block 3 -Realisation and Peaking 

A beginner program for your garage gym with minimal kit.

Garage Gym

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Home Gym Template Heroes 1  (% Based) - 3 day plan by Coach Alex

Block 1 - Movement Familiarisation Block

Block 2 - Skill Development Block A

 Block 3 - Skill Development Block B

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Home Gym Heros Template Block 1  (RPE Based) - 3 day plan by Coach Alex

A wave loaded Deadlift designed to build to a PR squat whilst maintaining Bench Press and Squat

There is an initial 9 week accumulation block where you'll be loading intensity within the 5 rep range. This will start of relatively easy and allow you to get the ball rolling and gather momentum within your training. However, it will get tough towards the end of the 9 weeks (week 5 and 9 are volume deloads) as volume build to a head.

Post Accumulation block there is a traditional style 4 week Transmutation Block where we work on learning to transfer the volume into intensity. This introduces double wave loading where reps AND intensity will wave. It also introduces much lower reps.

Finally a 5 week Realisation/peak block takes you into a testing week. Realisation is very much the big reveal of the work you've done. It's allowing all that fatigue to dissipate and strength to shine through.

ACCUMULATION PHASES ARE NOT FOR BEING ON A CALORIE DEFICIT!!! 

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Waved Deadlift Specialization Cycle Coached by Alex 

This block should start relatively easy when it comes to your Deficit Deadlifts.  Use a true 70% of your current DAILY MAX for deficit deadlift to get the initial %.. 

Realisation and Peaking Block - Building to a peak and new Deadlift PR

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Hypertrophy Lab 2

This 8-week program is for the busy professional! You can have any skill level and train for 2-6 sessions per week in under 60 minutes. We will also provide modifications for a hotel gym workout when you travel or bodyweight. We want you to be successful regardless of where your busy schedule takes you.  

strength

Cardio

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The Strong CEO Coached by Kyle

The Strong CEO. Flexible schedule starter block to get you moving. 

This program is designed for current or soon to be First Responders to allow them to be prepared for the unpredictable nature of their jobs. Originally designed for the Airdrie Fire Department in Alberta, Canada, this program will begin to build a comprehensive foundation that can be used to excel in your job and increase your strength potential. Block 1 will be the first of 3 4 week blocks. The first block will focus on gaining mobility, stability, and strength within mobility for common problem areas to First Responders. There will be a focus on eccentric control which will increase time under tension and strength across the entire range of motion. Conditioning sessions will focus on building capacity to help reduce resting heart rate and to tolerate increased training volumes with shorter rest times in subsequent blocks.

While this program was designed for First Responders, this is a fantastic option for off-season athletes, weekend warriors, or anyone who is interested in training like a First Responder. This is a great avenue to work on weaknesses and set you up for big strength gains in the future. 

The use of RIR or reps in reserve will allow a wide range of individuals from complete beginners to seasoned vets to build a comprehensive base that will help you be a more complete athlete.

First Responder Athlete Prep Block 1

This program is designed for current or soon to be First Responders to allow them to be prepared for the unpredictable nature of their jobs. Originally designed for the Airdrie Fire Department in Alberta, Canada, this program will begin to build a comprehensive foundation that can be used to excel in your job and increase your strength potential. Block 2 will continue to build the foundation established in Block 1. Pauses will be implemented across various lifts to increase the integrity of specific joint angles. Lifts will also decrease in mechanical disadvantage, allowing the athletes to use overall heavier loads.

While this program was designed for First Responders, this is a fantastic option for off-season athletes, weekend warriors, or anyone who is interested in training like a First Responder. This is a great avenue to work on weaknesses and set you up for big strength gains in the future. 

The use of RIR or reps in reserve will allow a wide range of individuals from complete beginners to seasoned vets to build a comprehensive base that will help you be a more complete athlete.