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Get immensly fit in 48 sessions of the best training method for fitness there is. Strong, jacked and conditioned. You will become a better mover and look great.
What Rise is Rise is inspired by the Functional Bodybuilding movement with an aim in getting you strong and healthy. It also has an aim in fitting into peoples lives so the timeframe is dedicated to people that want to spend some time with a serious training program but who cannot dedicate three hours at the gym. We want you to feel good while training and to really feel the improvements. Every session is planned in detail.
Move good look good We give you a lot of training in these 90mins which will make you immensely fit. Moving good and looking good is what we strive for or just call it great fitness. Every session has a tailored warmup so you are prepared for the task at hand.
What you are getting yourself into The program stretches over 48 sessions to be trained at your pace, each session takes 75-90mins.
Video and explanations Almost every exercise in the program has a youtube video found on our channel. We have produced over 200 videos for this program only so you better will get the feel for how to perform a movement. We give detailed explanations on how to perform movements and workouts. The thought behind the workout.
We look forward in seeing you Rise!
//Relentless Method team
An example session can look like this. For simplicity we have removed all the videos.
Warmup 3 rounds not for time - focus is to activate muscles & get warm. 300m row + 10 shuttle runs 10 lateral steps right + left with band 10 glute bridges with band - 2s pause in top of each rep 10s dead hang pronated grip + 10s dead hang supinated grip 10 scapula pushups 20-40s wall sit with band
Strength A: Build to a heavy 3 Front Squat - tempo 32x1. 32x1 = 3s down - 2s pause in bottom - up - 1s in the top. If you can not hold this tempo, do not continue building.
This exercise is part of our test-battery and for tracking purposes please register results here: http://gorillafitness.se/athlete/registerWorkout.do?workoutId=613
For future comparison it is wise to note weight, feel and maybe even shoot a video of the performance.
Focus here is to always keep the tempo. Important to keep your chest high all the time.
B: E4minute x 4 sets 6/6 Single Arm KB Bulgarian Split Squat AMRAP (minus 2 reps) Ring Row - tempo 3030
When performing a split squat key is to let the knee track over you toes, not too much in front of them. If your right leg is working, keep the KB in left front rack, and vice versa.
Ring row - same as the squat, make sure to keep the tempo. When you cant, stop right away.
C: E4minute x 4 sets 6 Double DB Bench Press (build to a heavy 6 in 4 sets) 6-8 Single Leg RDL with DB or KB
No tempo in these movements, but make sure to do them with control. Very important that you are controlling the descent in both movements. Slow down, faster up. Do not go too heavy. If you are moving well you can go heavier each round. Make sure that you are getting a stretch benefit in the bottom of the DB Benchpress and that you truly are locking out the elbows in the top.
D: AMRAP 12 minutes 15+15m Rope Pull 60/40kg 10 Double DB Z-Press - Alternate arm (5 per arm) 8 Sandbag or D Ball Squats
The purpose of this piece is to get a good pump, and of course some endurance in your pushing/pulling.
Rope Pull - if the weight is too heavy, scale. Do not use your hips. The only thing working should be your arms/lats. Try to keep your back in line with the floor.
Z-Press - pick a weight you can do 12-13 reps with so 10 isnt way too heavy.
Squats - no leaning forward. Keep your chest high. They should be unbroken so pick a weight you can handle.
A program for you that have grown out of CrossFit classes and want to develop some serious weightlifting. The program spans to 4-5 sessions per week for 4 weeks or if you choose to spread it out over 6 weeks for 3 times a week that is also excellent!
Do you want to improve your Cooper test or 5k run? Just to get comfortable at running?
This program is for the person that wants to develop in the 15-30 min range but obviously both shorter and longer ranges will automatically improve when running speed, economy and overall endurance improves.
This is particular true the less experienced the athlete is and this program can be done at any level and it is very smart and adjusts to your individual pace. This means that this program can be used by complete beginners and advanced runners.
Can I really get on this running program? If you can jog for 5mins then you will get great benefit from the program.
Is it too easy for me? I am pretty good at running The paces are individually tailored and I would be surprised if even the 5k, sub 20min runner would not get great benefit from this program.
Technique We have specific running warmups and drills in the program. You will improve your running skill and running overall will be more fun.
Some of the drills like running takeoffs are obviously best done on track or if you have access to a 20m sled push area but most of the skills can be done inside a gym.
The program can be done on
1. Track, trail or just outside
2. On a regular gym treadmill (we recommend a 2% incline)
We are developing a program specifically for the curve band. Stay tuned about that.
The program contains 23 sessions and a recommendation is to run 2-3 times a week and can even be done 4 times a week for the advanced runner.