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Ultra Performance

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We condensed our Ultra Performance Method© which contains 52 weeks of programming divided into 4 phases. which we then thought, everyone should be able to experience this format and programming before diving into with 2 feet, we believe that in 12 weeks you  will see both an increase in muscle mass from the earlier phases in this format as well as a great platform to move into any intermediate program after the increased load stimulus (weight) in later weeks 

Pro Performance Method Introduction

The General Adaptation block is a functional DB orientated program with a high vol of exercises geared towards injury prevention and functional strength. This block should elicit hypertrophy development given a surplus in calories is provided.

General Adaptation block

 The Technique block introduces the powerlifting competitions movements as these are our measurements of strength at the end of the program. We use this phase to cement the technique in these movements with lots of tempo work and pauses to continue strength and hypertrophy development. This also provides great form analysis for potential weaknesses as we get closer to our training max.

Technique Block

We now maintain the patterns developed with the previous block to now put through additional ranges of motion under sub-maximal and variable load to produce hypertrophy in movement specific areas and speed development through sticking points.

Test Block

Removing accessory volume makes this block the most strength sport-oriented with most of the session being dedicated to the first 2 movements for maximal strength development.

Overload Block

This full-body program is a 3-day program using a Push, Pull, Legs system to equally improve your body and avoid imbalances. This program is achievable for those of all fitness levels providing guidance for those starting their fitness journey or who have become detrained. Using a range of compound and isolation movements this program is easy to follow for any experience level. 

Performance Plus

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3 Day Beginner

Weight Acclimation Phase  The first phase on this program focuses on primary movements, creating a baseline work capacity and stimulating hypertrophy by increasing load each session. Over the Next 12 weeks, your goal is to complete all exercises and increase the weight each time you are in the gym.

Block 1 - 3 day Begginer Program

Development Phase  During the second phase we are focused around primary movements and continuing to stimulate hypertrophy by increasing load each session. Over the Next 8 weeks, your goal is to complete all exercises and increase the weight each time you are in the gym. By this point, your mind-muscle connection should be improved and delayed onset muscle soreness (DOMS) should start to subside as you will require additional stimulus for growth.

Block 2 - 3 day Begginer Program

Specificity Loading Phase  This phase is the final 4 weeks to squeeze as much effort as you can out of the program, focus on exercise quality and load (weight of exercise) Completing a workout faster is not necessarily the best way to improve your performance and reach your goals.

Block 3 - 3 day Begginer Program

This full-body program is a 4-day program using a Lower, Upper system to equally improve your body with slight Lower Body dominance, focusing on posterior Movements this program will effectively fix work related posture problems while naturally stimulating more growth hormone and provide as much load recovery as possible. Making this program achievable for those of all fitness levels providing guidance for those starting their fitness journey or who have become detrained. 
Using a range of compound and isolation movements this program is easy to follow for any experience level.

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4 Day Beginner

Weight Acclimation Phase  This first phase focuses on primary movements and creating a baseline work capacity and stimulating hypertrophy by increasing load each session. Over the Next 12 weeks, your goal is to complete all exercises and increase the weight each time you are in the gym.

Block 1-  4 Day Beginner

Development Phase  The second phase focuses around primary movements and continuing to stimulate hypertrophy by increasing load each session. Over the Next 8 weeks, your goal is to complete all exercises and increase the weight each time you are in the gym. By this point, your mind-muscle connection should be Improved and delayed onset muscle soreness (DOMS) should start to subside as you will require additional stimulus for growth.

Block 2 -  4 Day Beginner

Specificity Loading Phase  This final phase is the final 4 weeks to squeeze as much effort as you can out of the program, focus on exercise quality and load (weight of exercise) Completing a workout faster is not necessarily the best way to improve your performance and reach your goals.

Block 3 -  4 Day Beginner

This full-body program is a 5-day program using a Load management system to equally improve your body without suffering from a large starting frequency. This management will involve new exercises in less favourable positions. to help manage output over the next 12 weeks. Making this program achievable for those of all fitness levels providing guidance for those starting their fitness journey or who have become detrained.
Using a range of compound and isolation movements this program is easy to follow for any experience level.

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5 Day Beginner

Block 1 - 5 Day Beginner 

Block 2 - 5 Day Beginner 

Specificity Loading Phase  During is the final 4 weeks is the time to squeeze as much effort as you can out of the program, focus on exercise quality and load (weight of exercise) Completing a workout faster is not necessarily the best way to improve your performance and reach your goals.

Block 3 - 5 Day Beginner

3 Day MetFit is a home based program designed for all experience levels using a Dumbbell/ Kettlebell and a skipping rope, this whole body superset based program will effectively increase the fitness level for those looking to add weight to their home workouts.

Performance Plus 

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3 day Metfit

Using the Kettlebell/ Dumbbell available the first block of training is designed for the individual to practice weighted compound movements and complete all reps within the time periods provided.

Block 1

If additional weight is not available aim to increase intensity through movement quality and reduced rest periods. As confidence increases aim to be able to increase load (weight) for the final block.

Block 2 

While additional weight is recommended, if inaccessible, decrease rest periods where possible and add additional cardio at the end of each workout to improve work capacity over the final 4 weeks. 

Block 3

This 5 day MetFit Program is the most advanced of the home programs providing a substantial level of difficulty in comparison to the 3 day MetFit or Bodyweight and Band program. This program utilities full body workouts specialising in a contrast method between weighted compound movements and plyometric/ bodyweight variations. While this program is a home program if you are new to training, we recommend starting with the 3 Day MetFit Program.

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5 Day Metfit

Block 2

This program is designed for all experience levels and is aimed towards a home training approach using AMRAPs and timed sets to create individual difficulty that even advanced athletes will be challenged by.

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Body Weight and Band Home Program 

Development phase 1  Individual exercises in this phase are modified to be relatively easier than traditional compound movements with 90 seconds rest we recommend a minimum of 10 reps per set of each exercise.

Development phase 2  In this phase exercises are increased in mechanical difficulty. So while the difficulty may appear relatively similar this phase will require move output from the athlete causing additional stimulus. With 90 seconds rest we recommend a minimum of 15 reps per set of each exercise.

Development phase 3  In this phase there will be an introduction of new exercises alongside an increased frequency of multi-joint (compound) exercises to produce stimulus over the final 4 weeks. Maintain a minimum of 15 reps while aiming to decrease rest where possible. This will improve your body composition and performance output to provide the best results.

This full-body program is a 3-day program using a traditional powerlifting split (SBD) to equally improve your body and avoid imbalances while increasing strength in the main movements. The primary moments for each workout ( the first two exercises) have reduced total reps for increased strength and weight accumulation. Secondary movements have a higher total volume to stimulate hypertrophy including using goblet squats on bench days for rhomboid (upper back development to avoid anterior dominance.
This program is designed for individuals looking to develop size and strength with a higher total volume than the beginner Performance Plus programs.

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3 Day Intermediate 

Weight Acclimation Phase During the first phase of Training this additional workload will create delayed onset muscle soreness (DOMS) and will create physical adaptions when moving to this workload from another Program. Aim to complete all reps and sets in the first 4 weeks with movement accuracy and habit creation as you build into later blocks.

Development Phase  During The second Phase of training Really aim to increase your work capacity, the easiest way to do this is aiming to increase Weight on all movements by 2.5kg per week successfully following this Development Block will result in large hypertrophic growth.

Specificity Loading Phase  During the final phase of training, Aim to only increase Weight in exercises that specify a higher RPE and less reps (First 2 movements) while completing a challenging weight for secondary movements and maintaining this weight for 4 weeks. Your goal here is to increase strength and weight by prioritising the Main movements as the majority of your energy expenditure.

This 4-day program, using a Upper/Lower split combines Prioritised Main Movements at a Higher RPE and lower rep range to increase total Load by increasing the weight and building strength in the primary movements. Later in the week focusing on assistance exercises your goal is to building the muscle and strength from individual muscle groups to increase your total strength and hypertrophy. This is the Ideal Training Program for an individual returning to training with the goal of Building Strength and Creating a Solid Base of Work Capacity before advancing to more specialised Programming.

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4 Day Intermediate

Weight Acclimation Phase  During the first phase of Training this additional workload will create delayed onset muscle soreness (DOMS) and will create physical adaptions when moving to this workload from another Program. Aim to complete all reps and sets in the first 4 weeks with movement accuracy and habit creation as you build into later blocks

Block 1 - 4 Day Intermediate 

Block 2 - 4 Day Intermediate

Block 3 - 4 Day Intermediate

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5 Day Intermediate 

Weight Acclimation Phase  During the first phase focus is on supplemental movements replacing main movements in the early stages of the workout while the secondary movements in the workout have increased volume than traditional beginner workouts. Over the Next 12 weeks, your goal is to complete all exercises and increase the weight each time you are in the gym.

Block 1 - 5 Day Intermediate

Development Phase  During The second Phase of training we continue to focus on supplemental movements alone side main movements, continuing to stimulate hypertrophy by increasing load each session. Over the Next 8 weeks, your goal is to complete all exercises and increase the weight each time you are in the gym. By this point, your mind-muscle connection should be improved and delayed onset muscle soreness (DOMS) should start to subside as you will require additional stimulus for growth.

Block 2 - 5 Day Intermediate

Specificity Loading Phase  During the final phase of training, it is the last  4 weeks to squeeze as much effort as you can out of the program, focus on exercise quality and load (weight of exercise) Completing a workout faster is not necessarily the best way to improve your performance and reach your goals.

Block 3 - 5 Day Intermediate

This full-body program is a 3-day program using a traditional powerlifting split (SBD) to equally improve your strength and size while avoiding imbalances. The primary moments for each workout (the first two exercises) have reduced total reps for increased strength and weight accumulation. Secondary movements have a higher total volume to stimulate hypertrophy including using goblet squats on bench days for rhomboid (upper back development) to avoid anterior dominance.
This program is designed for individuals looking to develop size and strength with a higher total volume than the beginner Performance Plus programs.

3 Day Advanced

Weight Acclimation Phase  This first phase puts emphasis on assistance movements and muscle building exercises to develop foundational strength to assist in additional workload and compound movements in the later blocks

Development Phase  This second phase introduces a Cardio element to increase work capacity while previous isolation movements have been replaced with variations of compound and primary movements shifting the workload towards more strength and less hypertrophic movements.

Specificity Loading Phase  During the final phase of training, while still including cardio as a foundation of work capacity, all exercises are primarily geared towards compound movements and developing strength in all planes of movement.

This program utilised a Squat, Bench, Deadlift Dominant Days with assistance movements primary being used to assist in strength development of the Main 3 Movements. The 4th Day of this program uses a High RPE SBD day for additional load and practice. This programs is optimal for advanced athletes looking to develop maximal strength and utilising a large volume of reps (practice) in the primary movements creating the best possible neural and muscular connection for strength.

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4 Day Advanced

Weight Acclimation Phase  During the first phase of Training this additional workload will create delayed onset muscle soreness (DOMS) and will create physical adaptions when moving to this workload from another Program. Aim to complete all reps and sets in the first 4 weeks with movement accuracy and habit creation as you build into later blocks. Increase rest time for Day 4 as required for the first 4 weeks focusing on completion and movement quality.

Some descriDevelopment Phase  During The second Phase of training Really aim to increase your work capacity, the easiest way to do this is aiming to increase Weight on all movements by 2.5kg per week successfully following this Development Block will result in large hypertrophic growth. Focus on developing assistance muscle groups to perform better during day 4 (SBD).ption...

Specificity Loading Phase  During the final phase of training, Aim to only increase Weight in exercises that specify a higher RPE and less reps (First 2 movements) while completing a challenging weight for secondary movements and maintaining this weight for 4 weeks. Your goal here is to increase strength and weight by prioritising the Main movements as the majority of your energy expenditure and focus in the final 4 weeks! Recommended: Use week between programs to test and then recover from stimulus.

This system is not recommended for beginners with a large focus placed on increasing strength adaptations and work capacity this program is designed to challenge even the advanced athletes following a push, pull, legs split during the early sessions in the week before completing an upper and lower session as the week concludes.

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5 Day Advanced

During the first phase of the 5-day Performance Program is aimed to increase your hypertrophy and work capacity through a higher rep ranges at a lower RPE - aim to complete all reps to stimulate adaption.

In the second phase your Rate of Perceived Exertion (RPE) should be higher and the weights should be heavier. Main movements now have more sets and fewer reps (add more weight)

RPE is one of the highest in the program during this block with only 20 quality reps for main movements aim to be adding as much additional load as possible!