Blog

 

Team, I'm really excited to announce that both your strength and bootcamp sessions are about to evolve. 

We have had some fantastic transformations and results in the past - and helping people falling in love with fitness will always remain our number one goal, that will never change. However, I think you and we are ready to level up. Here's what to expect from your new training programme: 

 

•  Streamlined programme, allowing more specific and more frequent goals to be set
  
  
•  Ensure the strength programme and bootcamps compliment each other and the goals and focus metrics for each phase
  
  
•  Better culture around tracking, allowing you to see evidence of progress in your strength and fitness
  
  
•  More options in each session to challenge everyone, regardless of ability

 

Changes

8 week programme:

Your strength programmes will now run for 8 straight weeks (i.e. down from 13 weeks - no more alternating A and B weeks, no more reset weeks). Streamlining each phase, allows us to be more specific with the programming, see success more often and be exposed to more stimulus across the calendar year. i.e. less in each phase... but more phases.

 

Performance metrics:

Each phase you will have 3 “focus metrics” - 2 strength-based and 1 conditioning focused. 

The movements, rep ranges and types of metrics will also change each phase. 

For example this phase (25.4) our focus strength metrics are a 3 rep max back squat and 3 rep max bench press and our conditioning metric will be an 8 minute max distance erg. Your next phase however, may look completely different for example; a 10 RM front squat, 1RM Deadlift and 30 calories for time. 

Week 1 of each phase we will establish a baseline for our ‘focus metrics’, the next 6 weeks will be designed to specifically see gains across those metrics, as well as your general strength and fitness. Week 8 is when we retest and establish new baselines.   

 

Format: 

Each session will have a slightly different format across the week, giving you a different feel and experience to each workout. 

The timetable however, will remain the same

Monday/Tuesday = Session 1

Wednesday/Thursday = Session 2 

Friday/Saturday = Session 3

 

In this phase (25.4), to avoid too much change too soon, expect sessions 1 and 2 to be highly structured and similar to what you’re used to. However, it will include weekly programmed progressive overload on each focus metric to ensure progression. Furthermore, session 3 of this phase will be less structured and have more changes throughout the 8 weeks. 

 

Why? 

Changing the structure and format, means for those of you that train on the same days will be exposed to more varied stimulus and training goals across the year. 

Essentially, gone are the days of Squat Monday, Bench Wednesday and Deadlift Friday. Don’t worry, you’ll always be doing these movements, but it means you are no longer restricted to doing X movements on X day of the week. 

Reducing the weeks in each phase (8), and the number of metrics we focus on (3) means we can get highly specific with our training and see success more often on metrics we specifically train for. 

 

Perform and Train options

We understand not everybody has the same level of fitness, ability, and experience. However, we’re all here to see progress. Perform and Train options will provide you with more choice over movements during sessions, the aim here is to be able to meet you where you're at... but challenge all abilities. 

 

Tracking on FITR

It’s no secret that what gets measured gets improved. The people that get the best results are the ones who pay attention and track their progress.

We want you to get great results, so please help us help you by tracking your focus metrics in the FITR app. It is so important to know where you started, where you are currently at and what you're working towards.  

Therefore, we ask that you track your focus metrics. This is a non-negotiable action for those that want to see success on their fitness journey and accomplish their goals. 

This simple task will keep you accountable, and help increase knowledge and awareness about your strength and fitness. Easily one of the lowest hanging fruits that will have a huge impact on your results. 

 

Bootcamps. Aka team training 

These sessions are where our community really shines and they are continuing to get busier and better. Our aim moving forward is to streamline these workouts and to give each its own identity. These sessions are built to compliment your strength programmes in getting you fitter, faster and stronger and not just aimed to beat you up. Although there’s still a time and a place for that ;)

 

Monday 7PM / Tuesday 6AM (same session) 

Identity: Strength 

Brief: In small teams or solo, expect to lift heavy and often. The goal of these sessions is to compliment your focus metrics by exposing you to workouts that will increase your strength and muscular endurance. 

 

Wednesday: 6AM / 12PM / 6PM 

Identity: Aerobic work capacity 

Brief: These workouts will look a little bit more repeatable, allowing you see and feel improvements in your fitness. These session may have a slightly more competitive feel as you work solo or in small groups largely focused the ERGS, whilst including body weight movements and dumbbells, barbells and kettlebells at sub maximal loads that will aim to test and improve your work capacity (engine/fitness) 

 

Thursday: 7PM

Identity: Whiteboard workout (WOD) 

Brief: WOD means workout of the day. These sessions are less structured and a bit more rogue. Expect a mix of strength and conditioning working in small teams or solo. WOD’s or white board workouts are prepared the day/week of the session and will largely reflect the coaches mood - lol. 

 

Hyrox: Wednesday 7AM / Friday 7PM. 

Identity: Solo and doubles HYROX workouts.

Brief: To expose and improve your ability to compete in a Hyrox event. Lots of running, ergs work, burpees. lunges and  sleds. Need a say more, each week you have 2 different Hyrox workouts to get stuck into. Not to be missed if you’re thinking of competing. 

 

Wednesday 7PM: 

Identity: Whatever you want it to be. 

Brief: This is our wildcard hour and these sessions will change with the seasons. Expect: Crossfit, Hybrid fitness racing (ATHX/Hyrox), Gymnastics, Summer run club etc. 

 

Saturday 8AM:

Identity: FACTR flagship session. 

Brief: A white board workout so expect anything and everything. We have some very cool and exciting ideas about the future of this session, watch this space. All you need to do is turn up and get involved, this is our favourite session of the week every week. 

 

 

Conor

xoxo