Programs

Our programs

EVOLVE Base

This is our base program that offers 3 challenging workouts per week with a focus on general physical preparedness. Initially we recommend that you begin with our base program to start off your fitness journey with Evolve. This program will provide an introduction to our training methods and allow you to become familiar with the aspects below. The session length each day is 60 minutes.

Strength: each workout with a strength focus will use repetitions of weights that are close to your maximum in some of the major lifts. Variations of the deadlift, squat and forms of press are used as the basis for the strength aspect of our program.
Strength endurance: repeated strength lifts with usually 50-60% of your maximum weight.
Power: the ability to use your strength explosively with olympic lifting, sleds, running and jumping.
Power endurance: repeated hard efforts or circuits with little or no rest, often done with light weights or bodyweight or with the ski erg or the rowing machine
Structural and recovery: the structural workouts allow you to address identified areas of improvement, manage imbalances and improve mobility. We want to minimise the risk of injury as much as possible and the control and focus that’s applied through these workouts provides a preventative aspect to theses sessions. The structural and recovery workouts are a vital part of our training week and program.

Click to see a sample week.

Semi-individual programs

Our semi-individual programs are directed to people who are able to commit to more than 3 training sessions per week for a period of no less than 3 months. These programs are only available after an interview as the increase in training volume from the EVOLVE base program is demanding. The session length on these programs ranges from 60-90 min.

EVOLVE General Physical Preparedness: This is an advanced periodised training plan for
those who seek an increased challenge to their general fitness program. We
apply a conjugate method with a specific monthly focus on either strength,
power or power endurance over a 4-6 week block. Progress will be tracked
and measured against your existing individual standards that we have
established prior to you starting this program.

EVOLVE Gymnastic Strength Training: This program is inspired by how some of the strongest and most agile athletes in the world train; the gymnasts. Your athleticism is an expression of what you've built on top of your foundation. The athletes who goes off to be olympic champions developed their foundation at a very young age, and continued evolving from there. The rest of us didn't get the same opportunity. Here we go back to learn the basic movement patterns, the ones that transfers over to all human performance. This we do by safely exploring our boundaries. What needs to get stronger, we strengthen. What needs to be more flexible, we stretch. What needs to be learned, we learn.

EVOLVE Row: The focus is on building a foundation while improving technique and
efficiency on the Concept 2 indoor rowing machine. The program will have some test distances for you to work
towards. The distances are dictated by the direction of your rowing goals,
whether that’s the a distance such as 2k or to compliment your general
physical fitness program.

EVOLVE Ski: The focus is on building a foundation while improving technique and
efficiency on the Concept 2 ski erg. The program will have some test distances for you to work
towards. The distances are dictated by the direction of your skiing goals,
whether that's for 500 m or building volume for an event such as Vasaloppet.

EVOLVE Functional Mass Gain: For those looking to gain some serious mass and
increase strength while still retaining their athleticism and ability to function
well. This program comes with some extra nutrition advice which is a vital
element when gaining size and strength. This is a demanding 3 month
challenge and is not for everyone.

Read more about one of our client's experience on the FMG program.

 

Bespoke programs

All our workouts within the base and semi-individual programs have the facility to be adapted to challenge each individual. Should you have any other specific needs or training goals then we do offer individual programming. Please note places for this service are limited. Apply here if you are interested.

 

Can't train at our Stockholm location?

For those of you who can’t get to our location on a daily basis, you can share in our training programs with EVOLVE Online.