Safety is paramount – PLEASE BE RESPONSIBLE. Scale down or modify the reps if required to ensure safe technique at all times. Your Technique Rep Max (TRM) is the rep number at which you can no longer maintain safe technique and you must either modify the exercise or stop and save it for another day. If in any doubt we are here to help.

Movements with weight do not have a prescribed weight for a reason – choose what feels right for you on the day, at that time, that will challenge you but also allow you to complete the reps without going to complete failure. Training to failure will teach you how to fail and has negative effects on your central nervous system. As a rule of thumb up to 80% RPE is a good guide to live by, only going beyond when testing Personal Best’s or for short periods of high intensity.

This program uses the following principles:

Medium Intensity – 60%

Hard Intensity – 80%

Max Effort – 100%

The program is designed with three workouts per week that will work well on their own or will also work well with your other sports and activities. We recommend active recovery such as swimming, yoga, jogging etc in between sessions – listen to your body. You have seven days to complete the three workouts of the week.

You know your own body so please ensure you adjust your warm ups, warm downs and mobilisation work as required. Some warm up ideas are included with each training session, please contact us or ask the group for further info.

Please use the Facebook Group for info from us and other members – we are all here to help one another and make sure people enjoy the training and get results.

Phase 1 – Control Your Body Weight

Phase 2 – Control External Weight

Phase 3 – Control Your Opponent

These are how the training phases have been structured and each phase uses an exercise selection and programming to replicate how Aleksandar trains with his performance coach Richard.

The aim of each phase is to progressively build a solid base of strength and conditioning with a focus on technique and movement quality. You will be fitter, stronger and move better at the end of each phase if you follow the program.

Phase 1 will set up you for Phase 2 as the intensity increases, Phase 2 will set you up for Phase 3 as intensity increases again.

We encourage you to set goals and test your personal bests along the way – you will set new personal bests if you follow the program. You will be able to do more work with less effort, where weight is used the intensity will be higher, time under tension (TUT) will be longer, your body will be leaner, stronger, will feel and move better, recovery will be quicker.

Phase 1 is body weight with a few minimal equipment pieces you would find in every gym or training facility, no machines. Substitutes are also easy if you’re still having any problems.

Phase 2 and 3 require a little bit more equipment but still very standard pieces you would find in any training facility. Substitutes are also easy if you’re still having any problems.

We can customise the app for you to allow you to track your training, goals and habits. We can set goals, track your progress towards your goals and set reminders to help you form new habits. Please get in touch so we can do this for you…as part of the full program we will send you details on how to do this.

We can customise the app so you have three training sessions built into your schedule on a weekly basis – you can move these around within your schedule to help you and also mark them as complete once completed.