Team 8ROX
Strength & Conditioning

Strength & Conditioning Coaching

A monthly AI-personalised S&C program built entirely around your 1RM baselines. Every set, every load, every progression is calculated from your test results — so the program scales perfectly whether you squat 60kg or 160kg.

What you receive
  • Monthly AI S&C program
  • Percentage-based lifting progressions
  • Sport-specific conditioning work
  • Every session loaded into your training calendar
  • A fresh AI block every month
How the programme works
  1. 1
    Your data sets the baseline

    Your assessment, race times, station splits and logged sessions form the starting point.

  2. 2
    Your AI coach builds the month

    Strength, conditioning and race-specific sessions are arranged into one block you can follow.

  3. 3
    Every block adapts

    A new month is generated from your latest results, so the plan moves as your training does.

How to begin
  1. 1

    Choose your plan — one programme, or bundle two or three.

  2. 2

    Complete your setup — a short profile and a baseline test, around ten minutes.

  3. 3

    Train from your calendar — every session is loaded for you. Log it when it is done.

£9.99 per month · cancel anytime

Core Movements

All loads prescribed as % of your tested 1RM — personalised from day one.

Back Squat
Primary lower body strength indicator
Lower Body
Deadlift
Full-body pulling strength baseline
Posterior Chain
Bench Press
Horizontal pushing strength
Upper Push
Overhead Press
Strict overhead pressing strength
Upper Push
Barbell Row
Horizontal pulling balance
Upper Pull
Pull-Up / Chin-Up
Relative bodyweight pulling strength
Upper Pull

Progression Model

Weeks 1–2
Foundation
70–75% 1RM · 4–6 reps · Establish movement patterns
Weeks 3–4
Accumulation
75–80% 1RM · 4–5 reps · Volume & load increase
Week 5+
Intensification
80–87.5% 1RM · 3–4 reps · Peak strength output

Month 1: Strength Foundation

All loads are auto-calculated from your baseline 1RM tests — every set is prescribed as a percentage of your actual max, so the program scales perfectly to your level. Month 1 focuses on building the foundational strength patterns before adding volume and intensity.

Monday
Lower Body Strength A
strength
55min
Back Squat4 × 6 @ 70% 1RM· rest 2min
Depth to parallel or below. Controlled descent, explosive drive.
Romanian Deadlift3 × 10 @ 50% Deadlift 1RM· rest 90s
Hinge pattern — posterior chain activation.
Bulgarian Split Squat3 × 8 each leg· rest 90s
Use 25–30% Back Squat 1RM total. Unilateral balance.
Wednesday
Upper Body Push / Pull A
strength
50min
Bench Press4 × 6 @ 70% 1RM· rest 2min
Full ROM. Retract scapula. Controlled eccentric.
Barbell Row4 × 8 @ 65% OHP 1RM (estimated)· rest 90s
Pull to lower chest. Neutral spine.
Overhead Press3 × 8 @ 65% 1RM· rest 90s
Strict press. No leg drive.
Friday
Full Body Strength B
strength
60min
Deadlift4 × 5 @ 75% 1RM· rest 2–3min
Bar path close. Full hip extension lockout.
Pull-Up4 × AMRAP (or banded)· rest 2min
Aim 5+ reps per set. Controlled at top and bottom.
Dumbbell Incline Press3 × 10 @ ~40% Bench 1RM total· rest 90s
Accessory hypertrophy. Full stretch at bottom.
Saturday
Conditioning + Core
conditioning
35min
Kettlebell Swing5 × 15· rest 60s
Explosive hip drive. Aerobic conditioning.
Farmers Carry4 × 40m @ ~30% BW per hand· rest 90s
Grip, core and trap conditioning.
Plank3 × 45s· rest 45s
Anti-extension core stability.
Month 2 Preview

Generate a personalised Month 2 AI preview using your baseline data, or subscribe for your full program.