Check out all of our training programs below! Click on any of the links under the programs and you will be re-directed to our Fitr training page where you can then create and account, purchase a program and then see all the training in your Fitr calendar.
ONE-TIME-PURCHASE PROGRAMS:
8 WEEK STRENGTH BLOCK
This program is designed to get you strong through power variations, pulls and lots of squats. The goal is to have an increased snatch, C&J and back squat by the end of this 8 weeks.
6-WEEK SQUAT PROGRAM
This 6 week squat block can easily be integrated in to the Prepared Program (or any other program) whenever you like. Simply follow these sessions as a replacement to the usual squat work section of the program. Each session lasts 20-30 minutes and will focus mostly on the back squat but includes front squats, lunges and anterior/posterior accessory supersets.
ADVANCED CORE PROGRAM
After the huge success of our AT HOME core program we decided to create an IN GYM edition to really step things up a notch.
This program is more advanced than the previous one and delivers some serious results! The session are 10-15 minutes long and can be done as a finisher to your regular training 3 times per week.
You will need access to a pull up bar and ideally a GHD sit up machine, but we do offer alternative options for the GHD movements..
4 WEEK STRICT HSPU BOOSTER PROGRAM
A very simple but effective booster program for strict HSPU based on a 5 minute test and re-test. This program is most effective for athletes that already have some strict HSPU and are looking to increase their capacity.
BODYWEIGHT CORE PROGRAM
Looking to increase your core strength and stability? Look no further! This is our 6 week ‘home edition’ core program, which of course can be done in the gym as well.
Here's some important things to know:
The program requires no equipment for most session.
Each session lasts 8-12 minutes meaning you can fit it in to ANY busy schedule.
There are 3 sessions per week (which you can choose days for) so this would be perfect for beginners to get started or equally good for the more advanced to add to your usual workout routine.
The program lasts for 6 weeks, which is plenty of time to see some great results.
RING MUSCLE UP
LEVEL 1 PROGRAM
Welcome to Prepared Programming Ring Muscle Up Level 1 Program. This is the ideal program for you to learn your first ring muscle up. We strongly recommend that you are able to do at least 3 strict pull-ups as well as 3 strict ring dips before starting the program to get the best possible benefit. During this 8 week program we will build up your strength as well as practicing a lot of technical drills and progressions to get you to the point where you will get your first muscle-up.
BIGGER BICEPS FOR BETTER ROPE CLIMBS
This is a 4 week accessory program to help you develop upper body strength, especially in the arms to improve your gymnastics. we have included all of our go-to exercises to help you get the most out of each session.
Training session are just 15 minutes long, simple and effective. You can add this program in at the end of your usual workout routine.
MIXED MACHINE INTERVALS
We have put together 9 sessions, including a final test, that (when done with purpose and intensity) will guarantee to increase your capacity and ability on these machines. Each session will be physically and mentally tough and will test your willingness to suffer to achieve your goal. The sessions will last 30-50 minutes and include using the 3 different Concept 2 machines (The C2 bike can be substituted for another style if bike if needed but we find the C2 version the most reliable) In week 1 you will set targets for your final test based off your performance. You will then use these targets for all of your following training sessions. This program is ideally done as 1 session per week if you are already following a high volume training regime.