14 Week Training Structure
14 Weeks.
One Complete Journey.
Forward Fitness is more than just turning up and training. Across 14 weeks, we test, train, track and improve your strength, speed, endurance, movement and overall fitness while building accountability and brotherhood along the way.
Week by week
Every session has a purpose
WEEK 1
TEST
Strength and Explosive Power · Track Running Test · Endurance Test
We establish your starting point. Your first tests give us real numbers to work from and something to beat at the end of the season.
Core Members: Initial health assessment with Bambi Therapies takes place across Weeks 1 to 2, with your results added to your personal progress dashboard.
WEEK 2
TEAM BUILDING
Team Challenges · Games · Competitive Workouts
Get to know the people you will be training alongside for the next 14 weeks. Fun, competition and teamwork build the brotherhood from the start.
WEEK 3
BUILD
Strength and Explosive Power · Track Intervals · Endurance
The work begins. Develop strength, speed and your engine through three different training styles.
WEEK 4
MOVE
Strength and Explosive Power · Mobility · Endurance
Continue building strength and fitness while improving mobility, movement quality and recovery.
WEEK 5
PROGRESS
Strength and Explosive Power · Track Intervals · Endurance
We raise the intensity. Run faster, work harder and continue progressing your strength and conditioning.
WEEK 6
CONTROL
Strength and Explosive Power · Core · Endurance
Develop core strength and stability alongside your regular strength and conditioning work.
WEEK 7
HALFWAY PUSH
Strength and Explosive Power · Track Intervals · Endurance
Halfway through. It is time to raise the standard and see how your fitness is developing.
Core Members: Mid season weigh in takes place across Weeks 7 to 8 to track your progress and keep you accountable.
WEEK 8
RESET AND BUILD
Strength and Explosive Power · Mobility · Endurance
Keep progressing while giving your body dedicated mobility work to move, perform and recover better.
WEEK 9
LEVEL UP
Strength and Explosive Power · Track Intervals · Endurance
Your fitness has been built. Now we push it further. More pace, more capacity and higher standards.
WEEK 10
WORK CAPACITY
Strength and Explosive Power · Circuit Training · Endurance
Put your fitness to work through challenging circuits designed to test strength, conditioning and sustained effort.
WEEK 11
PERFORMANCE
Strength and Explosive Power · Track Intervals · Endurance
One of the final big performance weeks. Push your pace and prepare to beat the numbers you set in Week 1.
WEEK 12
FINAL PUSH
Strength and Explosive Power · Circuit Training · Endurance
The final major training week. Bring together everything you have developed and leave nothing behind.
WEEK 13
RETEST
Strength and Explosive Power Test · Track Running Test · Endurance Test
Back to where you started, but you are not the same athlete. We repeat the key tests from Week 1 so you can see exactly how much you have improved.
Core Members: Your final Bambi Therapies health assessment takes place across Weeks 13 to 14, allowing you to compare your beginning and end of season results on your personal progress dashboard.
WEEK 14
RECOVER, REFLECT AND CELEBRATE
Mobility · Games Night · Season Review · Awards and Social
The hard work is done. Recover together, look back at the journey, recognise achievements and celebrate the season as a team.
YOUR PROGRESS. IN NUMBERS.
Core Members receive:
Initial Bambi Therapies Health Assessment.
Mid Season Weigh In.
Final Bambi Therapies Health Assessment.
See and compare your results throughout the season.
All included as part of your Core Membership.
We do not just want you to feel the difference.
We want you to see it.
END OF SEASON EVENT
Every season ends with something different.
We step outside our normal training environment and take on a new sport together. A fun, competitive community day followed by a social and food from a local business.
It is our chance to celebrate what we have achieved, strengthen the brotherhood and finish the 14 week journey together.
14 WEEKS.
STRENGTH. SPEED. ENDURANCE. MOBILITY. ACCOUNTABILITY. COMMUNITY.
You start with a baseline. You put in the work. You track the progress. You finish better than you started.
Reserve Your Spot for SZN 6FORWARD. NEVER BACKWARDS.