12+ Month Warrior Evolution Programme: 4 Pillars of Strength - Physical Strength | Mental Resilience | Nutritional Foundation | Community & Support.

1. Initiation Phase (0-4 weeks depending on client ability.)

Primary Aim: Establish a solid foundation for physical and mental preparation.

Physical Strength: Resistance training three times a week, designed to condition muscles, identify weaknesses, and gradually build strength. The goal is to prevent overwhelming the body by using simple, progressive routines.

Mental Resilience: Introduction to good habits such as regular walking and sleep hygiene to support recovery and mental toughness. During this phase, each client will be assessed to determine if they need to work with the Cognitive Behavioural Therapist (CBT), who will conduct an ongoing assessment throughout the entire programme. This practice will ensure mental well-being is continuously addressed and optimised.

Nutritional Foundation: If weight loss is a goal, food tracking begins to create awareness of eating habits and align them with fitness goals.

Community & Support: Group coaching calls are introduced, providing ongoing support and learning. The community plays a key role in this phase, offering accountability and motivation, which are essential in starting and sticking to the programme.

2. Ascension Phase (12 weeks)

Primary Aim: Build on the foundation by increasing workout complexity and intensity.

Physical Strength: HIIT and HIT workouts are introduced, with 3-4 weekly sessions lasting 45-60 mins each. Progressive overload is central, with 1RM testing in weeks 1 and 12 to measure strength gains and tailor goals. The focus is on increasing both strength and endurance without overwhelming the body.

Mental Resilience: This phase pushes you slightly out of your comfort zone, challenging your ability to focus and maintain motivation. The increased physical load requires stronger mental resilience, with ongoing assessments by the CBT as needed.

Nutritional Foundation: With more intense training, nutritional monitoring becomes stricter, focusing on macronutrients to optimise recovery and performance. Head Coach fine-tune dietary plans to support heightened physical demands.

Community & Support: As the intensity of the workouts increases, group coaching calls, peer support, and interaction with the coach provide essential motivation and guidance to handle the physical and mental challenges.

3. Elevation Phase (12 weeks)

Primary Aim: Further increase workout intensity and volume to enhance absolute strength and endurance.

Physical Strength: Focus on lifting heavier loads with fewer reps, combined with high-intensity training twice a week. The mix of strength and HIT ensures well-rounded physical development, pushing participants to reach new personal bests. It challenges cardiovascular fitness while maximising strength.

Mental Resilience: This phase tests mental toughness with the most intense workouts so far. Participants are expected to manage stress and fatigue effectively through mental resilience techniques like focus maintenance under pressure, with ongoing assessments from the CBT as needed.

Nutritional Foundation: After building solid nutritional foundations with the Head Coach, clients now begin to implement changes set by the Nutritional Therapist. This personalised nutrition guidance ensures that macro and micronutrient intake is optimised to fuel workouts and aid recovery. The therapist refines the nutritional plan to support the increased physical load.

Community & Support: As the difficulty ramps up, support from group coaching calls, peers, and the coach becomes even more valuable. Participants are encouraged to share experiences and draw strength from the community to push through plateaus.

4. Summit Phase (12 weeks)

Primary Aim: Achieve peak physical form, focusing on muscular endurance and hypertrophy.

Physical Strength: Workouts become the most intense and highest in volume, designed to push the body to its limits. The emphasis is on building both strength and muscle size through rigorous exercises, with a focus on maximising endurance. Participants should expect physical discomfort and soreness as their body adapts.

Mental Resilience: The mental challenge peaks here, requiring participants to rely on techniques developed in earlier phases to manage fatigue and discomfort. Perseverance is key, and mental resilience will be constantly tested.

Nutritional Foundation: At this stage, nutrition becomes more intuitive. Participants listen closely to their body’s needs, adjusting food intake for energy and recovery. There's also a focus on gut health and overcoming any body composition plateaus.

Community & Support: Group coaching calls and peer support remain critical, providing ongoing encouragement, motivation, and practical advice to deal with the peak intensity of this phase.

5. Zenith Phase (12 weeks)

Primary Aim: Refine and perfect all aspects of physical fitness and mental resilience, reaching the pinnacle of performance.

Physical Strength: The focus here shifts from pure intensity to mastering advanced techniques, improving precision, efficiency, and control in movements. Training remains intense but is more about optimising each session to maintain peak fitness.

Mental Resilience: Advanced mental techniques are integrated, such as breath work and mindset strategies with a therapist. The goal is to enhance focus under pressure and improve stress management, with the CBT's involvement continuing throughout.

Nutritional Foundation: Nutritional intake is meticulously tailored to support high-performance training. Close collaboration with the Nutritional Therapist ensures optimal recovery and performance.

Community & Support: As participants reach the peak of their abilities, group coaching calls provide opportunities for deeper engagement and mentorship within the community. Participants may begin taking on leadership roles, sharing their knowledge to inspire newer members.

6. Legacy Phase (12 weeks)

Primary Aim: Sustain high levels of fitness and resilience, applying them to all aspects of life. This phase focuses on lifelong wellness and continuous self-improvement.

Physical Strength: The goal here is to maintain peak condition with varied and engaging workouts that challenge the body in new ways while supporting daily functional fitness.

Mental Resilience: Mental toughness practices are fully integrated into daily life, helping participants face life’s challenges with the mindset and strategies developed throughout the programme.

Nutritional Foundation: The nutrition plan becomes intuitive and balanced, with participants making informed food choices that align with their lifestyle. They develop a deep understanding of how their nutrition impacts their well-being.

Community and Support: Group coaching calls continue, and participants take on a leadership role within the community, inspiring others and reinforcing the culture of support. The Legacy Phase is about living the principles of the Warrior Evolution Programme every day, ensuring long-term health and well-being.