Fitness

“Join me as I take you through phase 1, 2 and 3 of my systematic FCMFIT training programme”

In Phase 1

  • We will focus on your inner unit core muscles essential in protecting the spine, improve posture and movement.
  • I challenge your balance so joints become more stable, more muscles are recruited and your proprioceptive skills and coordination improves.
  • We will work on agility landing techniques stabilising your joints in their correct alignment.
  • You will improve muscular endurance using a slow 4-2-1 tempo, low weights higher reps.
  • Stay in phase 1 at least 4-6 weeks.
  • Try and train at least 3 times a week
  • Mix and match circuits on different days of the week.

You will have access to

  • SMR stretching video
  • Core circuit
  • Balance circuit
  • Agility circuit
  • Core, Balance, Agility workout 1
  • Core, Balance, Agility workout 2
  • Phase 1 Total Body Resistance (1-2kg weights)
  • Low impact Strength Tabata circuit
  • Low impact Aerobic Tabata circuit
  • Low impact Power circuit

In Phase 2

  • We continue to maintain stability through the body whilst increasing our strength.
  • We use a controlled 202 tempo for core, balance and agility circuits.
  • Resistance work uses slightly lower reps and slightly higher weight, using both slow and medium tempos.
  • We take the Strength, Aerobic and Power circuits up a notch in Phase 2 working you slightly harder.
  • You should cycle back to phase 1 on some of your training days.
  • Stay in Phase 2 at least 4-6 weeks
  • Try and train at least 3 times a week
  • Mix and match circuits on different days of the week and remember to cycle back to Phase 1 for some of your workouts.

You will have access to

  • SMR video
  • Core circuit
  • Balance circuit
  • Agility circuit
  • Core, Balance, Agility workout 1
  • Core, Balance, Agility workout 2
  • Phase 2 Total Body Resistance (2-4kg weights)
  • Strength Tabata circuit
  • Aerobic Tabata circuit
  • Power Tabata circuit

In Phase 3

  • We focus on speed and power, continuing to increase Strength but also adding Speed to increase force production.
  • We take the Strength, Aerobic and Power circuits up another notch, not for the faint hearted!
  • Once in Phase 3 you should cycle back to Phase 1 and 2 on some of your workout days.
  • Stay in Phase 3 at least 4-6 weeks
  • Try and train at least 3 times a week

You will have access to

  • Core, balance and agility circuit
  • Resistance circuit (4-5kg)
  • Speed ladder circuit
  • Balance and speed ladder circuit
  • Box dril circuit
  • Left drill circuit
  • Strength and plyo circuit
  • Strength tabata circuit
  • Aerobic tabata circuit
  • Power tabata circuit
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