Our Training System
The 5 Zone System
A structured training system that develops complete fitness by targeting five key areas. Train across all 5 zones to become stronger, fitter, and more capable — without guesswork.
The five zones
Engine
Endurance & Conditioning
Power
Speed & Explosiveness
Strength
Real Muscle & Force
Functional
Move Better, Stay Injury-Free
Combat
Grit, Focus, Mental Toughness
Engine
Endurance & Conditioning
Build your aerobic and anaerobic base. Rowing, running, cycling, skipping, battle ropes — anything that pushes your cardiovascular limits. The engine is the foundation everything else is built on.
Power
Speed & Explosiveness
Develop fast-twitch muscle fibres with explosive movements. Box jumps, med ball throws, Olympic lifts, plyometrics. Power is what separates athletes from gym-goers.
Strength
Real Muscle & Force
Progressive overload with compound lifts. Squat, bench, deadlift, overhead press, rows. Build genuine strength that transfers to real life — not just mirror muscles.
Functional
Move Better, Stay Injury-Free
Improve mobility, stability, and movement quality. Bodyweight skills, balance work, core training, flexibility drills. Move like you were built to move.
Combat
Grit, Focus, Mental Toughness
Pad work, bag work, shadow boxing, defensive drills. Combat training builds confidence, sharpens focus, and develops the kind of mental toughness you can't get from a barbell.
Experience All 5 Zones
Book a taster session and see the 5 Zone System in action.