FocusPlan

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 empathize 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!

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?

This is our second installation of the gymnastics series and it includes a lot of gymnastic elements!

Experience
We expect you to have 1 Strict pull-up and that you master the Kipping Pull-up. 

This program gives mastery in

✅ Toes to bar

✅ Kipping CTB

✅ Butterfly pull-ups

✅ Handstand pushups

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

When you are done with this program the rig and wall will be your friends instead of the enemy.

Master the kip today!

A four week, twelve sessions complete core program that will lit your abs.

 

 

Develop a strong and ripped midline with this program!
Train along with us. Each workout are timed with music and beep timers to make it very easy for you to follow along.
This program will lit your midline!

 

Optimize your competition preparation!

Seven weeks program including a week with a structured deload. 

Four sessions a week

Competition visualization, mindset and more.

This program is suitable for Intermediates.

Optimera dina tävlingsförberedelser.

Detta är ett sjuveckors program med en veckas strukturerad deload. Fyra dagar per vecka, ett pass per dag. Sista veckan skriver vi en del om hur du kan förbereda dig på tävling rent mentalt. Dos and donts. 

Kom förberedd till din tävling!

 

This program develops your strength in all kinds of handstanding. 
During six weeks, three times a week you will practice strict handstand pushups, develop your core, your handstands and continue to build your pulling strength.

You will be a stronger, inverted human after this program, guaranteed.

 

This is a progression from HSPU ONE.

The program is very similar to ONE but contains a lot more advanced gymnastics so we urge that you perform ONE first.

The goal of the program is to develop your pressing and pulling strength in general but with specific focus towards the handstand and handstand pushup.

Similar to ONE we have lots of straight arm strength pieces.

These pieces will increase your handstand ability and will carry over into ring and bar work.

The line drills are very important for creating the right handstand line.

Other benefits of the program is that you will increase your pull-ups, dips, benchpress, shoulder press and even the foundation for handstand walking.

The program is a mix of gymnastics and classic barbell / db exercises.

The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri

• Week 1 is test week introducing volume
• Week 2 is high volume week
• Week 3 is a lower volume week
• Week 4 & 5 are high volume weeks
• Week 6 is a lower volume week.
• Week 7 is retest week

 

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

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