Active Health | Our Programmes

PERFORM 1.0

We’re excited to have you on board! The Perform 1.0 is an 8-week Active Health programme helps build muscular strength and cardiovascular fitness through metabolic conditioning. Sessions include health coaching whilst introducing core strength and conditioning principles to enhance performance. Suitable for adults aged 18 and above who are actively exercising or starting recreational sports.

Push your boundaries, stay motivated, and celebrate your achievements—no matter how small. Get ready to perform like never before!

Session 1
Session 2
Session 3
Session 4
Session 5
Session 6
Session 7
Session 8

Session 1: Pre-Assessment & Visioning

Welcome to PERFORM 1.0. We started by benchmarking your performance with advanced assessments like the Isometric Mid-Thigh Pull and Counter Movement Jump. Beyond the physical data, we also began the mental work of "Visioning." The resources below include guides to analyze your performance metrics and a dedicated Health Coaching video to help you define a compelling wellness vision.

Session 2: Metabolic Conditioning (MetCon) Fundamentals

This week we introduced the ENGINE workout format, designed to build your aerobic base and work capacity. We explored the concept of metabolic conditioning and the importance of consistency to prevent detraining. The resources below explain the science of MetCon and the specific exercises introduced in this week's session.

Session 3: Energy Systems & AMRAP

Your body runs on three primary energy systems: phosphagen, glycolytic, and oxidative. This week, we broke down how these systems work dynamically during exercise and put theory into practice with an AMRAP (As Many Reps As Possible) workout. Use the guides below to understand how to train your body to switch efficiently between fuel sources.

Session 4: Training for Power & Goal Refinement

Power is strength expressed quickly. This week distinguished Muscular Power from Strength and introduced specific movements to develop explosiveness. We also paused to refine our roadmap. The Health Coaching video below focuses on Goal Setting, ensuring your targets remain relevant and achievable as your training intensifies.

Session 5: Speed & Agility

Athleticism requires the ability to move fast and change direction efficiently. This week focused on Speed and Agility, utilizing drills like fast feet and lateral bounds to enhance your reaction time. We combined this with a high-tempo AMRAP workout. Review the drills below to sharpen your coordination and speed.

Session 6: Sports Nutrition for Performance

Fueling for performance is different from general eating. This week's Sports Nutrition session covered pre-, intra-, and post-workout nutrition, emphasizing the roles of protein and carbohydrates. We applied this energy to a challenging AMRAP session. The guides below provide specific fueling strategies to match your training intensity.

Session 7: Fatigue Management & Progress Tracking

High performance requires high-quality recovery. This week we differentiated between Active and Passive recovery and discussed how to manage fatigue to prevent overtraining. We also reviewed our long-term progress. The Health Coaching video below guides you on how to Review and Track your results against the vision you set in Week 1.

Session 8: Performance Review & Next Steps

You have put in the work; now let's see the results. We re-tested your strength, power, and agility to measure your improvements over the last 8 weeks. This final week is about analyzing your data and setting new, higher targets for your next phase of training.