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Our training programs are based on scientific principles and techniques used by the top coaches in the world. We specifically target our clients mindset, goals and needs to customise their training program for improving muscular strength, motor performance, lean muscle mass and body fat percent.

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UNIT 2 392 SOUTH ROAD, RICHMOND SA 5033

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METABOLIC – PHASE 4 – DAY 1&2

Metabolic conditioning program will provide you the proper stimulus to reset you metabolism, allowing for better overall fat utilisation, and ultimately better fat loss.
Compound supersets are taxing and are a terrific method of expending additional calories while strength training. We incorporate compound exercises into this programs and also perform compound set training which adds variety, challenge and builds muscular strength.

This program is preformed as follows below:

Traditional Wave Loading
Wave loading is a simple loading scheme in which one “wave” has 3 progressively heavier sets with a corresponding decrease in reps.

For example, perform 7 reps, rest 2 minutes; then 5 reps, rest 2 minutes; and then 3 rep before resting 2 minutes. That’s one wave. The second wave perform 3 reps, rest 2 minutes; then 5 reps, rest 2 minutes; and then 7 rep before resting 2 minutes

If you’re able to successfully complete a wave, you move on to the next one, but it has to be slightly heavier than the preceding wave. That being said, you stop the exercise as soon as you fail to complete a set. Even if you have 1 or 2 sets left in a wave, you stop the moment you fail.

A super-set is two different exercises for opposing muscles. For example (A1+A2) WITH A Giant sets are doing 4 or more exercises back to back with no break. Giant sets not only increase your total training volume, but also raise your time under tension. For example (B1+B2+B3+B4) During these sets you can either pair exercises that are non competing, in other words opposing muscle groups, or you can target the same muscle. Reps are completed with little to no rest, enough time to go and start the next exercise. Rest two minutes then repeat. Make sure you complete 5 sets of A’s before you move on to B’s.

Metabolic Conditioning Phase 4 – Day 1

A1 BENT KNEE BARBELL DEADLIFT, CLEAN GRIP

Week Sets Reps Tempo Rest
1 6 7,5,3,3,5,7 3010 90
2 6 7,5,3,3,5,7 3010 90
3 6 7,5,3,3,5,7 3010 90
4 6 7,5,3,3,5,7 3010 90

A2 HALF PRESS, BARBELL, SEATED

Week Sets Reps Tempo Rest
1 6 7,5,3,3,5,7 3010 90
2 6 7,5,3,3,5,7 3010 90
3 6 7,5,3,3,5,7 3010 90
4 6 7,5,3,3,5,7 3010 90

B1 CHEST PRESS, DUMMBELLS, 30° INCLINE, NEUTRAL GRIP

Week Sets Reps Tempo Rest
1 5 5-7 3010 10
2 5 5-7 3010 10
3 5 5-7 3010 10
4 5 5-7 3010 10

B2 LYING LEG CURL, FOOT DORSIFLEXED, NEUTRAL

Week Sets Reps Tempo Rest
1 5 5-7 4010 10
2 5 5-7 4010 10
3 5 5-7 4010 10
4 5 5-7 4010 10

B3 TRICEPS EXTENSION, DUMBBELLS, 10° DECLINE, NEUTRAL GRIP

Week Sets Reps Tempo Rest
1 5 12-15 2010 120
2 5 12-15 2010 120
3 5 12-15 2010 120
4 5 12-15 2010 120

B4 LATERAL RAISE, PRONE, 60° INCLINE

Week Sets Reps Tempo Rest
1 5 10-12 2010 120
2 5 10-12 2010 120
3 5 10-12 2010 120
4 5 10-12 2010 120

Metabolic Conditioning Phase 4 – Day 2

A1 BACK SQUAT, HEELS LOW INCLINE, WIDE STANCE

Week Sets Reps Tempo Rest
1 6 7,5,3,3,5,7 4010 90
2 6 7,5,3,3,5,7 4010 90
3 6 7,5,3,3,5,7 4010 90
4 6 7,5,3,3,5,7 4010 90

A2 CHIN UP, MEDIUM SUPINATED GRIP

Week Sets Reps Tempo Rest
1 6 7,5,3,3,5,7 3011 90
2 6 7,5,3,3,5,7 3011 90
3 6 7,5,3,3,5,7 3011 90
4 6 7,5,3,3,5,7 3011 90

B1 BARBELL ROW, PRONE, 30° INCLINE, WIDE PRONATED GRIP

Week Sets Reps Tempo Rest
1 5 5-7 3011 10
2 5 5-7 3011 10
3 5 5-7 3011 10
4 5 5-7 3011 10

B2 BULGARIAN SPLIT SQAUT, DUMBBELLS

Week Sets Reps Tempo Rest
1 5 5-7 4010 10
2 5 5-7 4010 10
3 5 5-7 4010 10
4 5 5-7 4010 10

B3 BICEPS CURL, DUMBBELL, STANDING, SUPINATING GRIP

Week Sets Reps Tempo Rest
1 5 10-12 2010 10
2 5 10-12 2010 10
3 5 10-12 2010 10
4 5 10-12 2010 10

B4 TWISTING CRUNCH ON SWISS BALL

Week Sets Reps Tempo Rest
1 5 20/side 2020 120
2 5 20/side 2020 120
3 5 20/side 2020 120
4 5 20/side 2020 120