TRAINING GUIDE

Welcome to our training guide on how to get the most out of Lift. Please familiarise yourself with Lift’s classes page where you will find information on the class content as well as the requirements for taking the class.

To optimise your training, we expect to see members attending Lift 3-4 times per week, as well as continuing to work on their skills/conditioning outside of Lift. If you can’t make it more than a couple of times in a week then do not worry. This is why we have made Lift: Online available to ALL members free of charge. Below you will see we have outlined the things you should be working on outside of Lift to help you streamline your training and reach your goals.

This guide offers insight into how the Lift programming works as a system and should act as a template for you to base your training on depending on your goals. There are many individual factors that can shape your journey but remember to achieve a goal requires commitment and consistency. If you are unsure how your week may look, then please get in touch and one of our expert coaches will be able to guide you and find the best fit.

Coach’s Tip: As a beginner you should not do more than 2 classes a day and certainly avoid doing multiple skill focussed classes in a row. This is because learning skills requires neuroplasticity. This means your mind needs time to settle, relax and adapt to the skills you have learnt.

Training with a tired body or nervous system will slow your progress and exposes you to greater risk of injury.

If you do wish to do 2 classes then please do a skill AND a mobility class. Remember the key word is balance.

MOBILITY AND REHAB

If your goal is to become mobile and strong and set solid physical foundations for yourself then your week should be built around our core mobility classes with a Motion thrown in to order to nurture your new active ranges and keep everything working smoothly as one.

Coach’s Tip: At home you should be focussing on a daily morning mobility routine as well as working on your wrists and core in preparation for future skills such as handstand.

STUDIO CLASSES:

2 Mobility Classes (Alternate Front Split, Pancake or Backbend)
1 Regen
1 Motion

RECOMMENDED LIFT: ONLINE TUTORIALS:

Morning Mobility
Wrist Prep
Core Stability/Conditioning

HANDSTAND AND PRESS TO HANDSTAND

If you want to master the handstand then it’s imperative, you are hitting the skill a minimum of 2-3 times p/w either at home or at Lift, and with all the necessary foundation work. With our programme its more than likely that 2 sessions will be achievable at the studio with the need for 1 additional session at home.

Coach’s Tip: Remember if time is a constraint and you still want to get that handstand volume in, then it can be a great idea to practice light handstand conditioning at home on the same days you do structured mobility.

STUDIO CLASSES:

2 Handstand
2 Mobility (Alternate Pancake/Front Split/Backbend)

RECOMMENDED LIFT: ONLINE TUTORIALS:

Wrist Prep
Active Shoulder Flexion/Extension
Handstand Conditioning/Handstand Entries/Press Handstand

STARTING ON THE RINGS

Like everything we do at Lift, being successful on the rings always start with creating solid foundations and mastering the basics. We recommend practicing 2-3 times p/w either at home or at Lift. This of course depends on your level of ability. For absolute beginners we suggest no more than 2 rings sessions p/w with 2 days recovery and a focus on maintenance and mobility between sessions.

Coach’s Tip: Training for the rings doesn’t always mean performing reps and sets of pull ups, dips, rows and press ups. On days where you are feeling sore its always a good idea to deload and focus on your scapular pulls, pushes, dips and your core.

STUDIO CLASSES:

2 Foundation Rings
1 Backbends
1 Regen

RECOMMENDED LIFT: ONLINE TUTORIALS:

Shoulder Maintenance
Upper Body Basics
Core Stability/Conditioning

LEARNING TO MUSCLE UP

One of the common issues we see with students and the muscle up is an over focus on the movement itself and not enough foundational focus. If you have a solid rings foundation already then 2 muscle up session p/w is fine. However, if you cannot achieve 5 solid pulls and hold a solid dip support then we recommend splitting your week with 1 foundation and 1 muscle up class. 

Coach’s Tip: There is no shame in reinforcing the foundations. Everyone will benefit from consistently revisiting foundations – even the coaches! Building strength requires consistency. You want to be able to achieve 3-5 sets of 5 reps of pulls and dips as a standard!

STUDIO CLASSES:

1 Foundation Rings
1 Muscle Up
1 Regen
1 Backbends

RECOMMENDED LIFT: ONLINE TUTORIALS:

Shoulder Maintenance
Upper Body Basics
Dips and Pull Ups

A COMBINATION APPROACH

Remember that all skill and mobility practices take time to develop. Time is often something that students struggle with, particularly when they wish to achieve a number of goals. Whilst a mixed approach is great and encouraged, its vital to remember:

The more thinly your resources are spread the longer it will take for you to achieve your goals.

It is vital to keep the word balance in mind when it comes to a multi goal approach. We always encourage students to ensure they are getting plenty of conditioning and mobility focussed training during their week, rather than just saturating themselves with skill sessions.

Coach’s Tip: Don’t spread yourself too thin! If you want to focus on multiple skills at Lift, then it is essential that you keep up your own maintenance and mobility drills at home. Lift: Online is a fantastic resource for all of your mobility, core and maintenance work and is easily followed at home.

STUDIO CLASSES:

1 Foundation Rings/Muscle Up
1 Handstand
1 Regen
1 Mobility class (alternate Front Split, Pancake or Backbend) 

RECOMMENDED LIFT: ONLINE TUTORIALS:

Shoulder Maintenance
Upper Body Basics
Pancake Stretch
Wrist Prep
Core conditioning/Stability

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