Which plan should I choose?

You are serious about your training and committed to making progress, but have limited time. You will train four 60-minute sessions per week with an optional fifth session to attack your weaknesses or have some fun. This is a great place to start!

You want faster progress towards your goals? Choose a fifth session each week from several options. These targeted sessions help you get stronger, build a bigger engine, prepare for competition or improve your weightlifting while you develop your overall work capacity.


Your Foundation plan time commitment is around 6 hours / week

Example Week Plans

You train seriously and are ready to invest more time and effort into competing at a higher level. You will train 5 days a week with active recovery work on “off” days. Each session is a tightly-packed 90 minutes of work towards a better you. This is a great way to take your competitive ambitions to the next level.

Achieve your goals faster with the Competitor plan STRENGTH, ENGINE and SPP training programs. These targeted programs help you get stronger, build a bigger engine or prepare for competition while you develop your overall work capacity. Switch between the programs based on your changing needs, preferences and competition calendar. You signed up and are not sure which program is right for you? We help you choose.


Your Competitor Plan time commitment is around 10 hours / week

Example Week Plans

You are dedicated to the journey of competing at the highest levels in our sport. You will train 5 days per week and perform active recovery work on “off” days. Each training day consists of two 90-minute sessions of work towards the best you possible. This is a significant commitment in your lifestyle and resources to truly see what your mind and body are capable of achieving.

Achieve your goals faster through the Advanced Competitor plan STRENGTH, ENGINE and SPP training programs. These targeted programs help you get stronger, build a bigger engine or prepare for competition while you develop your overall work capacity. Switch between the programs based on your changing needs, preferences and competition calendar. You signed up and are not sure which program is right for you? We help you choose.


Your Advanced Competitor time commitment is around 20 hours / week

Example Week Plans

What to expect on The Training Plan?

Conditioning sessions

The ability to produce and sustain high power outputs both aerobically and anaerobically is the foundation of your physical preparation and supports your capacity to move well. We run defined training blocks at different times of the year with specific goals to make sure you will perform at your best, regardless of the movements and time domains encountered on game day.

Gymnastics sessions

As an athlete, you must know how to move your body in space efficiently. This is achieved by building the required strength through full range of motion, developing the skill to carry this strength and then applying it to specific techniques. Our gymnastics work is designed to provide you with more movement options to become more successful as an athlete.

Restoration work

Performance at the highest levels of our sport requires a large volume of work, and that work needs to be supported by sufficient restoration. We program specific restoration to support your training across the season to ensure you can give your best every day.

Strength sessions

Strength is an essential foundation that a competitive athlete needs to develop to support their movement capacity. We use various methods of training through each training year to address the necessary components of strength. Energy system and strength development in training blocks are built to support each other to optimise your results.

Sports Specific Skill sessions

To be a successful athlete in competitive fitness, you need to master not only the basic movements but to be able to apply your skills in a sports specific context. We provide specific skill work to develop your ability to bring your weightlifting, gymnastics and other movement skills together for sports specific applications.

Mindset development

Extraordinary athletes have extraordinary psychologies. Without mental preparation and strength, everything could fall to pieces on game day. We help you create an environment of success where you can become not only physically but also mentally strong, to change the things you need to change in order to thrive as an athlete.

Weightlifting sessions

Snatch and Clean & Jerk are part of practically every fitness competition out there. They develop explosive strength, power, coordination, agility, balance and many other physical qualities. We program these lifts and their variations both to increase your 1RMs and efficiency for higher repetition workouts. We emphasise movement quality based on solid principles.

Movement and mobility work

Athletes without sufficient range of motion to achieve optimal positions in movement are not only compromising their performance but also their longevity in the sport. We help you make movement and mobility part of your daily practise, so you can make the most out of your training and to perform at your best on game day.

Baseline Wellness Blueprint

Proper breathing, hydration, sleep and nutrition together with movement form the foundation of your health and performance. We help you develop and implement a consistent practise around these essentials for baseline wellness.

Energy systems development

The ability to produce and sustain high power outputs both aerobically and anaerobically is the foundation of your physical preparation and supports your capacity to move well. Throughout the year, we run defined training blocks with specific goals to make sure you will perform at your best, regardless of the movements and time domains encountered on game day.

Strength development

Strength is an essential foundation that a competitive athlete needs to develop to support their movement capacity. We use various methods of training through each training year to address the necessary components of strength. Energy system and strength development in training blocks are built to support each other to optimise your results.

Movement and mobility work

Athletes without sufficient range of motion to achieve optimal positions in movement are not only compromising their performance but also their longevity in the sport. Making movement and mobility part of your daily practise is essential for getting most out of your training and to perform at your best on game day.

Weightlifting

Snatch and Clean & Jerk are part of practically every fitness competition out there. They develop explosive strength, power, coordination, agility, balance and many other physical qualities. You need proficiency in these lifts and their variations whether lifting 1RM loads or higher repetitions in a workout. We emphasise movement quality based on solid principles.

Gymnastics

As an athlete, you must know how to move your body in space efficiently. This is achieved by building the required strength through full range of motion, developing the skill to carry this strength and then applying it to specific techniques. An athlete with more movement options is a more successful athlete.

Sports Specific Skill development

We provide specific skill work to develop your ability to apply your weightlifting, gymnastics and other movement skills to sports specific applications.

Baseline Wellness

Proper breathing, hydration, sleep and nutrition together with movement form the foundation of your health and performance. You need a system that builds the habits required for consistent high level execution on all of these areas. We provide information on how to build a sound foundation for baseline wellness which you can adapt to your individual needs.

Restoration work

Performance at the highest levels in our sport requires a large volume of work, and that work needs to be supported by sufficient restoration. We program specific restoration to support your training across the season to ensure you can give your best every day.

Mindset development

Extraordinary athletes have extraordinary psychologies. Without mental preparation and strength, everything could fall to pieces on game day. We help you create an environment of success where you can become not only physically but also mentally strong, to change the things you need to change in order to become a better athlete.

What Are Our Athletes Saying

Don’t just take it from us, let our athletes do the talking!

“I started following
The Training Plan in August 2013 and they’ve taken great care of me ever since.
The style of programming, mutual respect and the approach of helping each athlete become the best person possible is what appeals to me.
I’m excited for what is still to come!”

Ben Garard

15th Fittest on Earth, 2015

“TTP is rocking!
My awareness for training has become more specific, I really see where I can improve and I love the detailed plans that are put out every day!
I’ve seen huge improvements in my performance and I’m looking forward to a very long collaboration.”

Jonas Mueller

Fittest in Switzerland 2015

“The Training Plan is truly the most balanced and focused program I have ever been a part of. I can’t begin to tell you how much it meant to me for Jami to be at Regionals and in my corner. I am always trying to live a conscious life and take in as much as possible, TTP really supports that. Thanks for helping me attain my goals!!”

Eric Botsford

6 Time Regionals Competitor

Frequently Asked Questions

Can I pay for my membership in my local currency?

You can use your home country PayPal account or credit card to pay in your currency. PayPal will convert it to GBP. The Competitor membership of £39 is about $49 or €45. The rate you get depends on rates with PayPal or your bank at the time of your transaction.

Will I have a membership contract?

Your membership commitment is the same as your payment period. For example, monthly memberships renew every month, quarterly memberships renew every 3 months. You can cancel any time before your next renewal payment. Your access remains until the next payment is due, after which you can no longer access the Athlete Area.

How will I get feedback?

We have several forums where you can post questions, results or videos for comments by our coaches or the community. We provide plenty of videos on correct execution of movement, and also highly recommend you have a coach locally at your box, or at least someone who can push you and help correct your inefficiencies.

Can I share the workouts with my friends and training partners?

We love it when our athletes share an epic training experience on Facebook or Instagram. For athletes who want to follow The Training Plan with friends, we offer discounts for group signup – contact us via info@thetrainingplan.co for details.

Can I use The Training Plan programming for my affiliate?

The Training Plan is a complex and high intensity program designed for sport-specific physical preparedness (SPP), and might be appropriate for your competitor classes. We offer special rates for team sign-up – contact us via info@thetrainingplan.co for details.

Can my team follow The Training Plan?

Yes, we have many teams that follow our plans, including CrossFit Solid (5th place, 2015 CrossFit Games). We offer special rates for team sign-up – contact us via info@thetrainingplan.co for details.