PROGRAMMING UPDATES – CAPACITY
Our in-facility Manor Programme continues to evolve and improve, with Justine Kachaeva, now heading up our CAPACITY programming. Bringing a wealth of experience on all things ERG & conditioning, these sessions will make you comfortable with being uncomfortable.
Designed to develop your ENGINE through targeting and progressing your anaerobic & aerobic conditioning.
Benchmarking
The formula for success – Train, test, progress, repeat.
CAPACITY follows a 6 week training block cycle. Each training block has a clear focus. This is your benchmark. Each block will begin with a test, setting your benchmark, and ending in Week 6 with a retest. Every session week to week will vary but will be geared towards improving this benchmark at the end of the training block. At the end of the 6 week block, it’s onto the next benchmark. Train, test, progress – repeat.
Monday 9th September, our new CAPACITY training block begins. The Benchmark – ‘The 500m’
5 x 500m Ski/Row
5 x 1k Bike
Rest 2 mins between sets
(20 mins)
The classic 10 x 500m, slightly refined. A great test of your physical fitness and an honest measure of where you’re at. The stimulus is intended to be repeated intervals so as to maintain consistent splits for all 5 rounds and by the end of the 6-week block, ideally negative splits with even less rest.
CAPACITY
Wednesday 18:30PM SW1
Wednesday 7:00, 12:15 SE1
Saturday 10:15am SE1
SCHEDULE CHANGES
We’ve evolved the timetable slightly going into the last quarter of the year. Please familiarise yourself with the changes.
- Olympic Lifting now on Thursday mornings, 7.45am at SW1 with Justine.
- GasTank on Thursday evenings, 7.20pm at SW1 with Jason
- Capacity Wednesday evenings at SW1 with Justine – new time, will now start at 6.30pm not 6.45pm.
- RUN YOUR MANOR 12:15 – 1PM with Lauren
You may also notice some other changes to our Volume programme. This will be detailed in next months newsletter.
