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12 WEEK PROGRAMMING CYCLE

ONE LDN Strength and Conditioning studio is about learning, progression and results!

Renowned for its Strength & Conditioning and Olympic Weightlifting classes, ONE LDN Strength and Conditioning studio merges science backed programming, expert coaching, high performance cross training with most effective high intensity training. High energy sweat filled classes are led by some of the best Strength and Conditioning, GB weightlifting and CrossFit experts and are based around simple but results driven 12 week programming using compound exercises. Each WOD (workout of the day) will focus on either a AMRAP (as many rounds as possible) or METCON (metabolic conditioning) style session. The sessions promise low impact workouts and high calorie burn and after burn.



STRENGTH & SWEAT - 12 WEEK PROGRAMMING CYCLE

Strength is the foundation for any athletic performance. It is also extremely important for building your perfect functional body, losing fat, increasing lean muscle mass and preventing injury and many diseases.

Strength training is not just about building your muscle size. It also has a lot to do with your ability to use your brain to recruit your muscle fibers. In other words, it is a skill. And like any skill, you only get better at it with repetition and consistency.
ONE LDN have created most effective 12-week science backed programming cycle based on the 3 distinct training phases to maximise your training capabilities and help you to build a strong and functional physique.

Monitor your progress and test yourself at the end of each cycle to see just how much progress you have made. No more feeling like you’re in a training plateau and not achieving the results. With commitment, consistency and following this scientifically proven method, with elite coaches on hand, you are guaranteed to see long lasting results.
PROGRAM OVERVIEW
Every class of the program will combine the science backed approach to strength training with a sweat filled conditioning element to teach you to move effectively whilst whipping you into the most sublime shape.

The programme will begin with a testing week allowing members to set a benchmark of their current level of strength across the major compound lifts. We will test 5RMs and educate members on how to calculate their 1RMs and % from there.

Phase 1 ‘Hypertrophy’ – developing the foundations of strength. We start with four weeks of high-volume training to prepare your muscles, bones, ligaments and tendons for strength workouts. Focus on a handful of basic exercises to target all major muscle groups: squats, hip extension exercises, variations of the bench press, a row and variations of the military press. Big focus on mastering technique and getting rid of any bad habits at this point under the supervision of our coaches.

Once the foundations of strength have been set, the next four-weeks will be Phase 2 ‘Strength’ – here we continue to develop the foundation of strength by changing up some exercises and increasing the intensity. Repetition ranges will come down as loads start to increase.

Moving into the final four weeks – Phase 3 ‘Power’ - at this point, the foundations of strength are developed, so the workouts focus on power development. We introduce Post- activation Potentiation (PAP), which combines strength training with plyometrics to maximise muscle activation. Compound movements paired with a "power" movement to isolate one part of the body.

The final week of Phase 3 will be a re-test week where we will go back to the major compounds and re-test 5RMs.


The One LDN Strength & Conditioning Studio hosts three types of classes:
Strength & Sweat
Strength Series
Olympic Weightlifting



STRENGTH & SWEAT

Classes with a specific focus on Upper, Lower or Full Body.

Strength and Sweat classes combine the science backed approach to strength training with a sweat filled conditioning element to teach you to move effectively whilst whipping you into the most sublime shape. Each workout offers the chance to learn and perform lifting technique combined with core training and high intensity cardio training. Each class is based around simple programming using 1-2 compound lifts e.g. squat, deadlift, over-head press along with accessory exercises to complement. After a thorough warm up and specific functional mobility and movement preparation, our experienced coaches will take you through the correct technique and movement patterns so you can lift with complete confidence. You will be challenged to progress on the lifts through each set and then at each class in the weeks that follow.
Once you have worked your way through your lifting sets, your workout will finish with a Metcon (Metabolic conditioning). Typically it is two to three exercises repeated for rounds or for time. Expect high energy and a high calorie burn.

STRENGTH SERIES

This class focuses on the strength training elements only to develop strong, lean muscle. Work through controlled complementary super-sets (two exercises paired together) with a focus on TUT (time under tensions) and exhausting the muscles group to the point of fatigue for maximum effect. Expect lower weights but a higher volume of reps. You will work through a different area of the body on each day of the week so you can really max out in the sessions and have adequate recovery time in between.


WEIGHTLIFTING

You will take this class with one of our trained and experienced weightlifting coaches. Whether you want to get to grips with your dead lift or your clean and jerk, this will be the space where you have the freedom to learn and be coached correct technique and progress as you get coached through a variety of Olympic lifts.


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