Inside our latest training block at Principal Athletic
We’ve just kicked off a new ATHLETIC block (12-14wks) at Principal Athletic, our strength and conditioning gym in Colwick, Nottingham, & this one is built to make you a better athlete across the board - stronger, fitter, faster, more skilled & more consistent.
Our programming is always built around a clear structure. Every block has specific focus areas, built in progressions throughout the block, all working towards one goal: training like an athlete, whether you compete or not. This block is no different.
Here’s exactly what we’ll be working on and why it’s in there
Monday: snatch technique + anaerobic power
The snatch is one of the most technical lifts in strength training. So we’re breaking it down into positions, working bottom up and starting lighter - this allows people to move well rather than just move weight then confidence follows mechanics.
Monday W2
4×4 hang muscle snatch
4×4 snatch deadlift (positions + strength)
Short, sharp anaerobic workouts designed for power output
Increasing load each set to practice power under fatigue
This combination builds mechanics, speed under the bar and explosiveness that carries over to everything else we do.
Tuesday: running block - speed, pacing & aerobic development
Running is a skill, and we’re training it like one - see our previous blog for more on this.
This block reintroduces structured running sessions (now that the sun is coming out again!) with pacing practice, mechanics and progressive volume, not “just run and hope for the best”
Tuesday W2
6×400m alternating medium and fast pace
2×600m steady (volume + running economy)
We kicked things off with Parkrun as our baseline last week and will hit the track in May for 100m / 400m / 800m / mile testing (more on this in the coming weeks!)
Wednesday: strict shoulder strength building to handstands
The first ~5–6 weeks build strict overhead strength so the progressions into handstands and handstand walks can be done safely and confidently.
Wednesday W2:
6,6,5,5 strict press
Handstand practice
Superset: ring push-ups (tempo) + DB upright rows
Conditioning EMOM: toes to rings, DB lunges, calories
This session pushes strength, skill and midline work - all prerequisites for handstands later in the block.
Thursday: pull up progressions + longer conditioning
Thursday keeps the longer individual endurance focus - big conditioning, longer rest periods & intentional intensity
Two major focuses this block
1. Pull ups
Strict before kipping, always. We’re starting with 8×3 slow negatives to build pulling strength. Whether you’re working towards your first pull up or cleaning up your strict before adding speed & weight
2. Norwegian Intervals
One of the most effective protocols for improving VO2 max and aerobic capacity. Ergs are an option for anyone who needs/wants lower impact than our current running volume. We’re also programming plyometrics to build power that supports the running block.
Friday: deadlift strength + CFQF workouts
Fridays mean lifting some heavy barbells + a fun, spicy workout to end the week
Strength:
Deadlift 3×4 E3MOM - building load across sets
Superset: sumo good mornings + DB bench to support pulling strength
Conditioning:
Weeks 1-4 we’re doing the CFQF workouts as the conditioning piece. This week’s session, for time:
1k erg (row/ski/2k bike)
30 clean & jerk
1k erg
30 strict HSPU
Saturday: fitness, friends, coffee
Team Saturdays always - a PA fave on the menu. Big cardio sessions, big atmosphere, zero stress. A weekly reminder that training should actually be enjoyable.
Why we programme this way
Our programming isn’t just “a bit of everything”. We programme with purpose.
This one is designed to develop you as a complete athlete: better running mechanics + aerobic capacity, stronger pulls + deadlifts that carry over everywhere, overhead strength + skill, Olympic lifting foundations kept sharp, and fitness across all energy systems. All of it tracked, tested, and progressed over 12-14 weeks.
If you’re looking for a gym in Nottingham that takes training seriously - structured strength & conditioning, real programming, a community that pushes you, come and see what we’re building.
First session is on us.
Find out more about our classes and book a trial here