The Programme

Structured Strength.
Real Progress.

Every session has a purpose. Every week builds on the last. This isn't random — it's a programme designed to make you stronger.

Four Pillars

How the programme works.

Our programme is built around four training pillars. Each one has a purpose, and together they create a balanced approach to getting stronger, fitter, and more capable.

Strength

Strength

The foundation of everything we do. Structured barbell and dumbbell work designed for progressive overload — you'll get stronger week to week.

Conditioning

Conditioning

Programmed to improve your engine without competing with your strength gains. Smart, purposeful conditioning that builds fitness over time.

Skills & Gymnastics

Skills & Gymnastics

Bodyweight movements that develop control, coordination, and confidence. From pull-ups to handstands — coached progressions for every level.

Mobility & Core

Mobility & Core

The work that keeps you moving well. Targeted mobility and core training to support performance, prevent injury, and improve longevity.

Weekly Structure

Your training week.

Each day has a clear focus. Train as many days as you like — the programme is designed to work whether you come 3 times or 6.

Lower Body Strength
MON

Lower Body Strength

+ Conditioning Finisher

Upper Body Strength
TUE

Upper Body Strength

Strength Focus

Full Body Strength
WED

Full Body Strength

+ Conditioning Finisher

Gymnastics Skills Practice
THU

Gymnastics Skills Practice

+ Conditioning Finisher

Upper Body Strength
FRI

Upper Body Strength

Strength Focus

Full Body + Conditioning
SAT

Full Body + Conditioning

Weekend Finisher

Sunday — Rest & Recover
Coached session at Antics
Every Session

Fully coached.

Every class at Antics is fully coached from start to finish. Our coaches guide technique, adjust loads, and scale movements so you're always training at the right level.

You're never left guessing what to do or how to do it. This allows people of different abilities to train together — and still make real progress.

Meet the coaches
From the team

Why we built this.

We created Antics because we believed there was a better way to train. Not just harder — smarter. A programme that actually progresses, coaching that actually teaches, and a community that actually supports.

Hear from Tom about what makes the Antics programme different and why structured training matters.

Is this for you?

This programme is right for you if you want to:

Train with structure and purpose — not random workouts

Get stronger and fitter without guesswork

Learn proper technique from expert coaches

Be coached, supported, and challenged every session

Train in a community that values progress over ego

It's probably not for you if you're looking for unsupervised workouts or random, high-intensity sessions with no long-term plan.

FAQ

Programme questions.

Common questions about how the programme works and what to expect.

Every session starts with a structured warm-up, moves into the main strength or skill work, and finishes with conditioning or accessory work. Sessions run for 60 minutes and are fully coached from start to finish.

Not at all. Every movement is coached and scaled to your level. We've had members start who haven't trained in years — the coaching is designed to meet you where you are.

Most group training follows a different-workout-every-day format with no long-term plan — you get tired, but you don't necessarily get stronger. At Antics, every session follows a structured programme designed for progressive overload. You'll build real strength over time, not just sweat. And every session is fully coached with a focus on technique and safe progression.

Most members train 3-5 times per week. The programme is designed so you can train consistently without burning out. We'll help you find the right frequency during your consult.

Get Started

Experience the programme yourself.

The best way to understand Antics is to experience it. Book a consult and we'll talk through your goals, show you around, and find the right way to get you started.

Book Your Free ConsultMeet the Coaches