The Base 1.0 Program is designed for the athlete who is just starting out. This programme will provide you with a numerical benchmark for future erg work and a range of compound lifts.
The strength component is based around the major compound lifts; squat, deadlift, bench press & strict overhead press with accessory push and pull movements. The metabolic conditioning is based around row/ski erg and airbike intervals with supplementary core exercises.
An 8 week program consisting of approximately 4-5 training hours, including 2 recovery hours each week.