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Freeletics Gym: Training system statement

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Freeletics Gym

Freeletics Gym is a complete strength and conditioning system designed to help you achieve your physical goals. Ultimately we want to help you become the strongest version of yourself. And we believe that unleashing your physical potential will simultaneously expand your mental potential. You’ll get to know your body better, learn and master the most fundamental human movements and overall be more satisfied – physically and mentally.

Freeletics Gym is a sport. It’s performance-oriented, comparable and competitive. Dedication and hard work are key component. There is no magic pill, no silver bullet or easy option. Freeletics Gym prides itself on being strong, supportive and true. We want you to become the strongest version of yourself and whatever your goal is, we will support you in achieving it. However, we have to be honest, the training is tough!

Freeletics Gym training is individually tailored to your goals, allowing you to focus on either building muscle, gaining strength, losing body fat, improving your fitness in general, or a combination of these goals.

Freeletics gym is comprised of four core elements: Strength Workouts, Conditioning Workouts, Endurance Workouts and Challenges. The following sections will outline and explain each of these elements.

Strength Workouts

Barbell Strength Workouts consist of two exercises performed in a superset or compound set with little to no rest between exercises followed by approximately 2 or 3 minutes of rest during each 3 or 4 minute cycle.

Strength Workouts consist of warm up sets and 5 work sets.

Strength focused sets have 4 repetitions per set.

Size (hypertrophy) focused sets have 10 repetitions per set.

The weight of each exercise is added together, this is your Strength Workout number. The goal of the Strength Workouts is to perform all of the repetitions without assistance and over time increase your Strength Workout number.

Below is an example and explanation of a Strength Workout:

Upper Body Couplet 1 (Size)

Bench Press and Bent Row
Warm Up Sets (W/U) 1 & 2
Work Sets 1, 2, 3, 4 & 5

The structure of Upper Body Couplet 1 (Size), including rest breaks, is as follows. In this example the athlete’s one repetition maximum (1RM) is 100kg for the bench press and 90kg for the bent row.

Warm Up Set 1

Bench Press – 10 reps with 45kg
Bent Over Row – 10 reps with 40kg
1 minute rest

Warm Up Set 2

Bench Press – 10 reps with 60kg
Bent Row – 10 reps with 55kg
2 minute rest

The work supersets are performed every 4 minutes

Work set 1 starts at 0:00
Work set 2 at 4 minutes
Work set 3 at 8 minutes
Work set 4 at 12 minutes
Work set 5 at 16 minutes

The timing allows for the superset (in this example bench press and bent over row) to be completed in approximately 45-60 seconds which is followed by approximately 3 minutes of rest during each 4 minute cycle. As shown below, the work set weight should remain constant across all work sets.

Work Set 1

Bench Press – 10 reps with 70kg
Bent Row – 10 reps with 62.5kg
Rest until the 4 minutes is over

Work Set 2

Bench Press – 10 reps with 70kg
Bent Row – 10 reps with 62.5kg
Rest until the 4 minutes is over

Work Set 3

Bench Press – 10 reps with 70kg
Bent Row – 10 reps with 62.5kg
Rest until the 4 minutes is over

Work Set 4

Bench Press – 10 reps with 70kg
Bent Row – 10 reps with 62.5kg
Rest until the 4 minutes is over

Work Set 5

Bench Press – 10 reps with 70kg
Bent Row – 10 reps with 62.5kg

Conditioning Workouts

Barbell conditioning workouts are a mixture of two or more exercises of varying repetition numbers and are performed as rounds. Only one barbell is required and the same weight is used across all exercises. The workouts have an optimal time period to be completed in. The time period is dependent on two factors: the total number of repetitions per exercise and the type of exercises performed. The barbell workouts range in time from approximately 5 to 30 minutes. A training focus is placed on each of the workouts, such as full body, lower body, upper body or core.

The goal of the barbell conditioning workouts is to finish the workout as quickly as good form will allow. However, if the workout is completed outside the optimal time period, the weight of the barbell should be adjusted for the next workout to maximize training results. The coach will help with this process. For slower times a lower weight will be recommended, for faster times a slightly heavier weight will be recommended. The weight of the barbell is important, but it is secondary to proper lifting form. Barbell weight should only be increased if correct lifting technique can be sustained, as proper form must be maintained throughout the entire workout. The set time frames have been designed to allow for athletes to take short rest breaks during the conditioning workouts, so that form can be maintained. Below is an example and explanation of a Workout:

“Loki” is a short barbell conditioning workout consisting of two exercises: sumo pulls and thrusters. It consists of 3 rounds of each exercise with decreasing repetition numbers per round, with no scheduled rest periods (rest breaks can be taken at any time).

Loki

Round 1

Sumo Pull 20 reps
Thrusters 20 reps

Round 2

Sumo Pull 15 reps
Thrusters 15 reps

Round 3

Sumo Pull 10 reps
Thrusters 10 reps

The time period for Loki is 7-13 minutes. If the workout is completed outside the optimal time period, the coach will recommend that the weight of the barbell is adjusted for the next workout. For slower times a lower weight will be recommended, for faster times a slightly heavier weight will be recommended. Yet, increase the weight only if proper lifting form can be maintained.

Challenges

Challenges consist of time-based exercise challenges. A set number of repetitions are performed as quickly as proper lifting technique will allow. Challenges present a great way to test work capacity and allow athletes to compete against themselves and others. Below is an example of a challenge:

Challenge: Back Squats

50 repetitions

Rest breaks can be taken at anytime; the repetitions do not need to be completed in one set. Good form is extremely important – form should never be sacrificed for speed in the pursuit of achieving a quick time.

Endurance Workouts

The Endurance Workouts utilise high and moderate intensity intervals. Each interval has a predetermined distance and rest period. The goal of the rowing workouts is to complete the interval distances as quickly as possible.

P9560603

500m Intervals

Row 500m, 90seconds rest x 5