The Training Plan offers 7 programs within 3 levels to choose from based on your current goals and capacity. For more information about the differences between the levels (Foundation, Competitor, Advanced Competitor) and the individualisation options they provide, check out this article.
While our plans are not individually built for you, we structure our programming in a way that gives you a degree of individualisation within the training sessions. We also offer optional sessions/plans for you to work on specific areas, such as gymnastics, swimming and running.
Examples of within session individualisation
Here are few examples of how we structure our programming to offer you within session individualisation:
Weightlifting and strength sessions
Set, repetition or load (%) ranges that allow you to adjust the session based on your daily readiness. Where we provide the range depends on the main objective of the training session within a training period (e.g., 3 to 5 sets x 5 reps @ 75%, 5 sets x 3 to 5 reps @ 80% or 5 sets x 5 reps @ 82-85%). This means you can have the confidence of making the adjustment and still getting the intended stimulus from your training.
AHAFA (As Heavy As Form Allows) is often used for movements where you haven't established a 1RM (such as single arm DB row OR strict dip). It's intent is for you to lift as heavy as you can for the given rep scheme AND within limits of good movement mechanics.
RIR (Reps in Reserve) or AMAP - X (As Many As Possible - X reps) are ways to individualise either the number of repetitions or the load used. They're both similar concepts and essentially indicate how close to failure you should take a working set (e.g. 2 RIR or AMAP - 2, both mean do as many repetitions as you can while leaving 2 repetitions in the tank). RIR can also indicate how heavy the load should be for a given set (e.g., 4 x 10 @ AHAFA (2 RIR), means, "Do 4 sets of 10 repetitions, each set with a weight at which you could do 12 repetitions").
Skill sessions
Reps based on "embedded" testing (e.g., do a max set of given movement within given timeframe THEN base your working sets on a % of reps of your max set).
Conditioning sessions
Movement options for each training session so you can work safely at your level.
Time caps on workouts to ensure you choose appropriate movement options to match the intended stimulus of the session.
# of intervals based on your ability to maintain your pace.
Additional training sessions / plans
Supplemental plans for developing your running, swimming and rowing.
Gymnastics foundation and movement-specific skill sessions with video guidance.