No more pain only gain!
This program is the personal program of the headcoach himself. Marcus Herou.
You will train the same sessions as Marcus. You will get exact details on basically every move done during the session. Detailed feeling explanation and sought stimuli.
For whom?
The program is targeted towards any or all of:
- Retired competitors that wants to train serious but that cannot follow a competitor or youngster template
- Someone that could be pretty advanced but just want to train for allroundness and still wants to improve skills
- Someone that is tired of kipping and snatching all week long
- You hate those 5 min lactic workouts that leave you sore for days
- You want to be able to move good without pain
- You dream about performing a one-arm pull-up or 7m L-sit rope climbs while still pulling 2,5 x bw deadlifts
- You should be able to handstand walk decently, perform a strict muscle-up. This program will train you in this but in bigger volume and difficulty
What is it?
- Leg and pchain allroundness
- Gymnastic skills from planche, handstands, handstand walks, press to handstand, front levers you name it
- Lots of chin-ups, strict muscle-ups, dips, handstand pushups etc
- Aerobic capacity focus - stuff that builds without leaving you sore
Typical session
A: Detailed warmup for the session theme
B: Compound lower body movement ie Back Squat, Deadlift, Yoke Carry etc
C1: Upper body pull ie Pull-ups behind the neck, seal rows, strict muscle-ups etc
C2: Lower body assistance ie Step-ups, lunges, split squats etc
D: Gymnastics / Midline ie Front lever, handstands, press to handstand, planche etc
E: Conditioning for the session theme
Merged into Relentless Trainer
All the good stuff from this program has moved into the Ai-Revolution, Relentless Trainer
YOUR ARTIFICIAL TRAINER
Smarter coaching closer to you
Relentless Trainer constantly adapt the training sessions based on:
How you feel
Daily readiness, abilities, sleep, limitations, previous workouts.
Where you are
Daily readiness, abilities, sleep, limitations, previous workouts.
What you like
At home, at the gym or at a hotel. Add locations & available equipment..
Time & schedule
Goals, interest, favorite movements, mobility and custom sessions..
Connected apps & devices
Fitness trackers such as Garmin, Apple Health, Strava, Fitbit etc..
Community
Shareable training sessions and a rich inspiring community.
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Strict Muscle-up One
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.
Type: Gymnastics
Strict HSPU Two
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
Type: Handstand
Deadlift volume
Improve your deadlifts!
A smart and proven program to push your deadlift while still working the olympic lifts. This program was run in the competitor program and it worked like a charm so we want to share it. It is a perfect program to both build capacity in your posterior chain and in the end we go high in intensity.
What it is:
6 weeks training, five days a week
* Deadlifting three times a week.
* Weightlifting everyday
* Squats twice a week.
* Weightlifting upper body assistance in form of push presses, snatch grip push presses, shoulder presses and pull-ups.
Type: Weightlifting
Rise training plan 2.0
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
Type: CrossFit
Strict HSPU One
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.
Type: Handstand
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Turbine
Increase your Endurance in CrossFit!
This program is for you who needs to improve your Aerobic and Anaerobic Conditioning.
Are you strong and gymnasty but always feel like the 15min+ AMRAPs or the low skill gruntwork leaves you dead?
Then this program is for you!
Turbine is a 24 session program that easily can be combined with your own strength program (or you can check out the strength programs we have to offer).
You can train this program for 1-4 sessions / week. If you choose 4 sessions then a week would look like this.
1 High intensity aerobic workout with low skill.
1 Low intensity Steady State workout.
1 Barbell Cycling workout.
1 Regional/Open Chipper-style workout.
Type: Conditioning
Rise training plan 1.0
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.
Type: CrossFit
No equipment fitness
Get fit by using your home interior!
16 full body sessions to be done at home 3-4 times a week. Every session is less than 60 minutes and contains excellent mobility, strength progressions and conditioning to get you in shape in no time.
Easy to follow training on the web or in the app.
Every session contains
✅ Warmup and mobility
✅ Strength & Core
✅ Conditioning
✅ Relentless Method progression principles
✅ Only equipment needed is a chair and a table.
Are you ready for some no equipment fitness?
Type: CrossFit
Minimalist Pump
This training plan is for you who want to get jacked with as little equipment as possible.
Sixteen full body training sessions, 3-4 times per week and every session less than 60 minutes. If you are on the look in creating a fit and strong body with little equipment then this training plan is for you.
What it is
Less than 60 minutes of highly effective training with short rests, high rep ranges to combine hypertrophy with a conditioning effect. Easy to read and to follow the program on the website or in the app. No complex movements just get ready to work!
Every session has a warmup, a strength and a conditioning portion to get you as fit as possible in no time! In the end of every session you will have a core and pump finisher to leave the session with a great feel.
For optimal results you need
✅ Two kettlebells: one light and one heavy. Example 16kg + 32kg for males and 12kg + 24kg for women.
✅ Two resistance bands: One light (red) and one a bit sturdier, the rogue green is perfect✅ A door frame pull-up bar like this one or a rack pull-up bar.
With this investment you can perform all exercises in this program no matter how advanced or beginner you are.
I can only invest in one kettlebell and one band
The program can be done with one kettlebell and one band. Make sure to get a medium heavy kettlebell. A weight you can Push Press.
Are you ready for some serious pump?
Type: CrossFit
Fit with Dumbbells
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?