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New Training Block Starts This Week: Why Building Strength Changes Everything

If you've been around EMP for a while, you'll know one thing—we don't just train to get tired. We train with purpose.

Today marks the start of our brand new training block across both our BUILD and HYBRID PERFORMANCE programs, and this phase is built around one of the most important physical qualities you can develop:



Strength

Whether your goal is to feel better chasing your kids, dominate your local sporting competition, run a faster HYROX, or simply stay healthy for decades to come, improving your strength has one of the biggest returns on investment of any type of training.


What We're Working On

This block has a clear progression over the coming weeks.

BUILD ProgramOur BUILD athletes will spend the phase working with heavy sets of 5 on our major compound lifts before finishing with a high-rep back-off set. This combination develops both maximal strength and muscle mass—giving you the best of both worlds.

For example:

  • 2 x 5 Back Squat

  • Drop 20% and accumulate 15 quality reps

The same structure will be used on our Bench Press days before moving into targeted accessory work.

HYBRID PERFORMANCE

Our Hybrid athletes will be progressing from a 10 Rep Max through to a 5 Rep Max across both the Back Squat and Barbell Bench Press over the coming weeks.

Each week you'll become stronger while continuing to improve your engine through structured aerobic capacity sessions, mixed conditioning and unilateral strength work.

It's exactly what the name suggests...

Hybrid Performance.

Strong.

Fit.

Athletic


Why Strength Matters More Than Most People Think

Many people associate strength training with building muscle.

While that's certainly a benefit, it's only scratching the surface.

Research consistently shows that increasing muscular strength can improve:

  • Bone density

  • Joint stability

  • Movement efficiency

  • Metabolic health

  • Confidence in daily life

  • Long-term independence as we age

Quite simply...

The stronger you become, the more capable your body becomes.


If You Play Sport, Strength & Conditioning Is Non-Negotiable

Whether you play rugby league, AFL, netball, soccer, basketball, touch football, CrossFit, golf or simply enjoy weekend sport...

Strength and conditioning has enormous carryover.

A quality S&C program helps athletes:

  • Produce more force when sprinting and changing direction.

  • Improve acceleration and speed.

  • Jump higher.

  • Develop greater resilience through contact.

  • Improve repeat effort capacity.

  • Maintain power late in games.

  • Reduce injury risk by strengthening muscles, tendons and connective tissue.

The best athletes don't simply practise their sport.

They prepare their bodies to perform it.

That's exactly what structured strength and conditioning does


More Than Just Lifting Weights

What separates EMP's programs is that we don't only focus on strength.

We develop complete athletes.

Across this phase you'll also be improving:

  • Aerobic capacity

  • Muscular endurance

  • Unilateral strength

  • Core stability

  • Movement quality

  • Conditioning across multiple energy systems

That's why you'll see sessions combining strength work with rowing, SkiErg, BikeErg and running throughout the week.

You're becoming stronger without sacrificing fitness


Which Program Is Right For You?

BUILD

Perfect if your priority is:

  • Getting stronger

  • Building lean muscle

  • Improving body composition

  • Learning great lifting technique

  • Building a solid foundation

HYBRID PERFORMANCE

Perfect if you want to:

  • Get stronger

  • Improve your fitness

  • Run better

  • Train like an athlete

  • Prepare for HYROX, obstacle races or field sports like rugby league

  • Become fitter without giving up strength


The Next Few Weeks Matter

Results don't come from one great workout.

They come from consistently showing up.

This block has been carefully planned so each week builds on the last. The more sessions you complete, the better your progress will be when we retest our lifts later in the phase.

If you've been thinking about getting back into routine—or trying one of our programs—there's never been a better time.

A new block means everyone starts together.

Let's get stronger.

Let's get fitter.

Let's pursue our potential.

 
 
 

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