FocusPlan

This is the third installation of the gymnastics series and now you are close in achieving mastery!

Experience
We expect you to have 5 Strict pull-ups and that you master the Toes to bar. 

This program gives mastery in

✅ Bar muscle-ups

✅ Butterfly CTB Pull-ups

✅ Ring Dips

Over the course of 18 sessions, 30-45mins per session you will master these elements. 

When you are done with this program you will start to become one with the rig and rings.

Master the Bar muscle-up and more today!

 

Nine week Handstand training to get off the wall out on the floor to get that freestanding handstand and handstand walk!

Each session takes approximately 30 minutes to complete

Handstand specific warmups

Wrist strength

Core training

Three days per week

Handstand + Handstand walk progression 

 

 

This is a six week squat cycle where you maintain your olympic weightlifting.

The program contains 30 sessions and you can train 3-5 sessions per week. The program ends with a Squat test.

This program is a great kickstarter on a long term strength plan.

What Muscle-up TWO is

Muscle-up TWO is where you put it all together.

Continued strength work but a big focus on the transitioning part of the muscle-up. The transition is where most fail so in this program we address that in every session for a total of 18 training sessions and a final test week.

The program will make all your gymnastics stronger, improve your upper body strength and body awareness.

Getting the hang of how to piece a muscle-up together transfers very well into other kinds of gymnastics so this is a very important program for your gymnastic progression.

Timeframe

7 weeks, 3 days a week where we want you to have a minimum of one rest day in between sessions.

Journaling and feedback

You log your every session into a training log which we as admins can see and use as guidance tool to help you forward.

Video and explanations
Almost every exercise in the program has a youtube video found on our channel. We give detailed explanations on how to perform all movements.

What to expect

You should expect an upper body burn that you never experienced before unless you are a bodybuilder. We almost have progression guarantee of this program since so many have got success from the program. This is one of the most successful programs we ever made. We want you to get that muscle-up.

Example of a drill

The negative muscle-up on floor. Where other programs fail we have solutions. This is one of them. Most people are too weak to perform the negative muscle-up properly so we created a version which is floor supported. Make no mistake even this version can be hard especially the transitioning. Spend time in the transitioning and you will prosper. 

Negative muscle-up floor version

 

 

What Muscle-Up ONE is

It is a seven week upper body focused program splitted in three days a week giving 21 days of great and throught through training.

Build strong positions to be able to later on put it all together.

Develop a strong foundation. Without strength you will get nowhere.

The goal of the program is to develop all foundations for a strict muscle-up but you will also increase your entire upper body strength and midline! You will develop your strict pull-ups, dips, ring dips, handstand pushups and more!

The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri but you can obviously train any given day of the week as long as you have one rest day in between sessions.

Additional benefits

• Improve the foundation for all gymnastics
• Build a strong midline
• Increase your benchpress and shoulder press
• Increase all your upper body pulling

Videos & explanations

All exercises have a detailed video from our own Youtube channel and we give detailed instructions on how to perform the exercises.

Feedback

We heavily rely on a journaling system to get all data about you into the system. From testing to regular training logging. This enables us to give you great recommendations moving forward.

If you want that muscle-up then this program is for you.

Strict muscle-up

Dumbbells are the universal tool found in gyms, hotels, and even peoples in garages or basements! This is a universal training program that is simple but not easy. 

Every session has a warmup, strength and a conditioning piece plus I love to program pump finishers and dumbbells are just excellent for that task so expect to get that nice pump feeling from this program!

What you need

✅ 2 Dumbbells 10-22,5kg depending on your ability. A classic recommendation is 2x22.5kg for males and 2x15kg for females but anything you have access to will do.
You can easily replace the dumbbells with kettlebells

16 sessions, 2-4 times a week and no more than 60 minutes of full body Dumbbell training to get you fitter than you think!

Are you ready?

Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great. 

What Rise is
Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.

Move good look good
We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.

What you are getting yourself into
The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.

Video and explanations
Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.

We look forward in seeing you Rise!

//Relentless Method team

An example session can look like this. For simplicity we have removed all the videos.

Warmup
3 rounds not for time - focus is to activate muscles & get warm.
300m row + 10 shuttle runs
10 lateral steps right + left with band
10 glute bridges with band - 2s pause in top of each rep
10s dead hang pronated grip + 10s dead hang supinated grip
10 scapula pushups
20-40s wall sit with band

Strength
A: Build to a heavy 3 Front Squat - tempo 32x1.
32x1 = 3s down - 2s pause in bottom - up - 1s in the top.
If you can not hold this tempo, do not continue building.

This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613

For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.

Notes:

Focus here is to always keep the tempo. Important to keep your chest high
all the time.

B: E4minute x 4 sets
6/6 Single Arm KB Bulgarian Split Squat
AMRAP (minus 2 reps) Ring Row - tempo 3030

When performing a split squat key is to let the knee track over you toes, not
too much in front of them. If your right leg is working, keep the KB in left front
rack, and vice versa.

Ring row - same as the squat, make sure to keep the tempo. When you cant,
stop right away.

AMRAP: AsManyRepsAsPossible

C: E4minute x 4 sets
6 Double DB Bench Press (build to a heavy 6 in 4 sets)
6-8 Single Leg RDL with DB or KB

No tempo in these movements, but make sure to do them with control.
Very important that you are controlling the descent in both movements.
Slow down, faster up. Do not go too heavy. If you are moving well you can
go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.

Conditioning

D: AMRAP 12 minutes
15+15m Rope Pull 60/40kg
10 Double DB Z-Press - Alternate arm (5 per arm)
8 Sandbag or D Ball Squats

The purpose of this piece is to get a good pump, and of course some
endurance in your pushing/pulling.

Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only
thing working should be your arms/lats. Try to keep your back in line with the
floor.

Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.

Squats - no leaning forward. Keep your chest high. They should be unbroken
so pick a weight you can handle.

What Rise 2.0 is
Rise is our follow-up on Rise 1.0, the fitness program that has got hundreds of people moving good. In addition to all the things that appeared in Rise 1.0 this program also will contain weightlifting movements. However since we believe that fitness is achieved by training the most bang for the buck exercises we have limited the complexity and difficulty of said weightlifting.

Read more about Rise 1.0 here. 

Move good look good
We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.

What you are getting yourself into
The program stretches over 12 weeks, 4 days a week and each session takes 75-90mins

Video and explanations
Almost every exercise in the program has a youtube video found on our channel which contains over 1000 videos. It is one of the worlds largest training exercise libraries. We believe that all movements we teach must be executed by one of our instructors. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.

We look forward in seeing you Rise!

//Relentless Method team

Functional Pump is a training plan where we focus on building some serious mass in less than 60 mins per session.

Sixteen sessions with Functional exercises for hypertrophy and baseline conditioniong. If you are on the look for creating a solid foundation for becoming a bad-ass then stop right here and activate.

You can practice this program 3-4 sessions per week for optimal results and even 2 times a week will give you improvements.


What it is
60 minutes of highly effective strength training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. There are no complex weightlifting exercises, just brute strength where we utilize odd objects such as kettlebells, dumbbells, sleds and sandbags. Obviously you will get comfy with the barbell.

Most bang for the buck
If you are in shortage of time you need to train the most bang for the buck exercises and some of them are.
Squats, Military press, Deadlifts, Barbell rowing and Benchpress. We highly emphasize core and body-weighted exercises in the accessory section every session.

Symmetry
We prioritize upper and lower body equally so for example if you are on the look for developing your pull-ups this program is for you.

What it is not
This is not a CrossFit or conditioning program however you will develop a conditioning capacity to move big loads quicker. If you are in serious need of a conditioning program I highly suggest that you combine this program with Dynamo or Turbine. 

Lets roll on Functional Pump!

This is a six week squat cycle where you maintain your olympic weightlifting.

The program contains 30 sessions and you can train 3-5 sessions per week. The program ends with a Squat test.

This program is a great kickstarter on a long term strength plan.