Bloom

Program information

Contents Performance programming for athletes that want a structured programming to get 5-10 strict pull-ups, that first muscle up, get close to lift BW in Snatch
Time 4 sessions x 90-120mins
Target group Athletes in the beginning of the athletic endeavour that want to have serious progression in gymnastics, weightlifting and conditioning.
Experience

A strict pull-up

Basics of weightlifting

We recommend that you perform Emerge prior to this program if you are unsure. 

Click for example of the programming

 

Price: EUR 28 /mth
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Did you know?

We believe in long term structured training. You have chosen a program that is part of our long term planning.

We do also know that one single program cannot meet everyone’s needs so therefore we have made all our specialty programs available for you who follows a long term program.

Included you get 25 programs where each program solves a specific problem. For example our popular Muscle-up program.

We believe that this concept makes us unique and that it gives you an outstanding platform for long term development!

Good luck! //Marcus Herou

These programs are included

Core finisher


Develop a strong and ripped midline with this program!
Train along with us. Each workout are timed with music and beep timers to make it very easy for you to follow along.
This program will lit your midline!

 

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Freestanding Handstand


Nine week Handstand training to get off the wall out on the floor to get that freestanding handstand and handstand walk!

Each session takes approximately 30 minutes to complete

Handstand specific warmups

Wrist strength

Core training

Three days per week

Handstand + Handstand walk progression

 

 

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Bench n row

For you who want to get a lot stronger in the upper body. You will develop the foundation for improving your gymnastics or if you already are proficient you will build to a new 1RM on Benchpress and Seal Row.

The program consists of both barbell, gymnastics and bodybuilding movements.

 

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Weightlifting starter

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! 

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Core strength



A four week, twelve sessions complete core program that will lit your abs.

 

 

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Dynamo


A conditioning program that spans over 4 weeks and 16 sessions!

This is a program for you that wants a serious kickstart to your conditioning

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Toes to bar

This program is for you want to learn

Toes to bar

Kipping CTB

Butterly pull-ups

Handstand pushups

This is the second program in the series and we assume that you have got your kipping pull-ups and kipping mechanics in shape! Checkout kipping pull-up if you want to really drill the kip before going into this program.

We also assume the you have a strict pull-up or two. If you do not have that then head on to the Strict pull-up program

You will get the drills to string Toes to bar, CTB, Butterfly pull-ups and Handstand pushups together. A really great tech program!

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Home training


A serious home training program perfect to be done on a vacation, while traveling or whenever you do not have access to a gym. Each day has mobility, strength and a conditioning piece. The only equipment needed is a chair and a table.

 

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Ring Muscle-up


You have mastered the Bar Muscle-up but you still have not nailed the rings yet.

Three times a week for six weeks we focus on the ring muscle-up and ring-muscle-up alone. In our other programs we drill more movements but here we put the Ring Muscle-up on a piedestal.

With this program you will finally get it!

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The Great Wall Of Handstand


You are closing in on the handstand but you have issues balancing off the wall and in your kickups. This program will give you the final pieces before we move on to the grand final program.

This program is for you who wants to develop your handstand walk and your freestanding handstand

4 weeks, 3 times a week

30 minutes

Strong shoulders and core

Handstand and handstand walk

 

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Bar Muscle-up

Bar Muscle-up is a 6-week program where you will learn Butterfly Chest to bar pull-ups, Ring Dips and of course the Bar Muscle-up!

We expect that you have some solid strict pull-ups and your kipping mechanics in place. 

This is the third program in the Kipping series and the follow-up to the Toes to bar program.

We are very proud of this program and it has been requested for a long time

 

 

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Pushup

In six weeks develop your push and pulling strength. The program is perfect for a beginner that really want to master the basics. There are no shortcuts.

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Strict Pull-up

Develop the strength to get a strict pull-up in six weeks!

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Press n Pull

Press n pull 3 times a week for 6 weeks.

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Strict Muscle-up One


What Muscle-Up ONE is

It is a seven week upper body focused program splitted in three days a week giving 21 days of great and throught through training.

Build strong positions to be able to later on put it all together.

Develop a strong foundation. Without strength you will get nowhere.

The goal of the program is to develop all foundations for a strict muscle-up but you will also increase your entire upper body strength and midline! You will develop your strict pull-ups, dips, ring dips, handstand pushups and more!

The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri but you can obviously train any given day of the week as long as you have one rest day in between sessions.

Additional benefits

  • Improve the foundation for all gymnastics
  • Build a strong midline
  • Increase your benchpress and shoulder press
  • Increase all your upper body pulling

Videos & explanations

All exercises have a detailed video from our own Youtube channel and we give detailed instructions on how to perform the exercises.

Feedback

We heavily rely on a journaling system to get all data about you into the system. From testing to regular training logging. This enables us to give you great recommendations moving forward.

If you want that muscle-up then this program is for you.

Strict muscle-up

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Strict HSPU One


This program develops your strength in all kinds of handstanding. 
During six weeks, three times a week you will practice strict handstand pushups, develop your core, your handstands and continue to build your pulling strength.

You will be a stronger, inverted human after this program, guaranteed.

 

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Strict Muscle-up Two


What Muscle-up TWO is

Muscle-up TWO is where you put it all together.

Continued strength work but a big focus on the transitioning part of the muscle-up. The transition is where most fail so in this program we address that in every session for a total of 18 training sessions and a final test week.

The program will make all your gymnastics stronger, improve your upper body strength and body awareness.

Getting the hang of how to piece a muscle-up together transfers very well into other kinds of gymnastics so this is a very important program for your gymnastic progression.

Timeframe

7 weeks, 3 days a week where we want you to have a minimum of one rest day in between sessions.

Journaling and feedback

You log your every session into a training log which we as admins can see and use as guidance tool to help you forward.

Video and explanations
Almost every exercise in the program has a youtube video found on our channel. We give detailed explanations on how to perform all movements.

What to expect

You should expect an upper body burn that you never experienced before unless you are a bodybuilder. We almost have progression guarantee of this program since so many have got success from the program. This is one of the most successful programs we ever made. We want you to get that muscle-up.

Example of a drill

The negative muscle-up on floor. Where other programs fail we have solutions. This is one of them. Most people are too weak to perform the negative muscle-up properly so we created a version which is floor supported. Make no mistake even this version can be hard especially the transitioning. Spend time in the transitioning and you will prosper. 

Negative muscle-up floor version

 

 

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Kipping Pull-up

The kipping pull-up program is the first program in our kipping series from pull-ups to muscle-ups.

You will build the correct mechanics to set you up for success in the long run. We start the muscle-up journey here!

18 sessions with a recommended span over 6 weeks but you can spread it across a longer time if that suits you. 

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Strict HSPU Two


This is a progression from HSPU ONE.

The program is very similar to ONE but contains a lot more advanced gymnastics so we urge that you perform ONE first.

The goal of the program is to develop your pressing and pulling strength in general but with specific focus towards the handstand and handstand pushup.

Similar to ONE we have lots of straight arm strength pieces.

These pieces will increase your handstand ability and will carry over into ring and bar work.

The line drills are very important for creating the right handstand line.

Other benefits of the program is that you will increase your pull-ups, dips, benchpress, shoulder press and even the foundation for handstand walking.

The program is a mix of gymnastics and classic barbell / db exercises.

The program will be oriented in a three day a week fashion where we train Mon / Wed / Fri

  • Week 1 is test week introducing volume
  • Week 2 is high volume week
  • Week 3 is a lower volume week
  • Week 4 & 5 are high volume weeks
  • Week 6 is a lower volume week.
  • Week 7 is retest week

 

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Deadlift volume


Improve your deadlifts!

A smart and proven program to push your deadlift while still working the olympic lifts. This program was run in the competitor program and it worked like a charm so we want to share it. It is a perfect program to both build capacity in your posterior chain and in the end we go high in intensity.

What it is:

6 weeks training, five days a week

* Deadlifting three times a week.

* Weightlifting everyday

* Squats twice a week.

* Weightlifting upper body assistance in form of push presses, snatch grip push presses, shoulder presses and pull-ups.

 

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Classic


This program will improve your weightlifting total. A great peaking program before a competition.

 

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Pull

Six week pulling cycle, the perfect follow-up after a squat cycle

Your first and second pull will develop a lot during the block. In the end we are testing the classic lifts and a squat as well.

Five times a week for six weeks a very serious program if you want to get better at weightlifting!

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Squat

This is a six week squat cycle where you maintain your olympic weightlifting.

You will train five sessions a week and the program ends with a Squat test.

This program is a great kickstarter on a long term strength plan.

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Peaking Intermediate


Peak for your competition!

Seven weeks program including a week with a structured deload. 

Four sessions a week

Competition visualization, mindset and more.

This program is suitable for Intermediates.

 

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Peaking Competitor



Optimize your competition preparation!

Seven weeks program including a week with a structured deload.

Five days a week. Two sessions per day.

Competition visualization, mindset and more.

This program is suitable for athletes that are a bit experienced.

 

Provided by: Relentless Method

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