About the JJ Perform Programmes
Perform
- Builds all elements of fitness - aerobic and anaerobic capacity, strength, olympic weightlifting, gymnastics and metabolic conditioning.
- Intended for those looking to compete at higher levels.
90-120 mins of training x 6 days per week, with one optional rest /active recovery day - Condensed 60-75 min option for people with time restrictions, but like competing on local / national levels.
Equipment needs: equivalent to a well equipped gym (barbell & plates, dumbbells and kettlebells, a cardio machine, squat rack, pull up bar, 15ft rope and gymnastic rings). Strongman equipment is preferable, but alternative options are provided within the programme
Perform Plus
The PERFORM programme is the same, but Includes a 60 min coaching call or session with Jowsey allowing you to either: -
- technical review of your training videos
- an assessment with tailored weakness work for a skill of your choice
- Direction on how to structure the PERFORM programme to suit your needs
- Intended for those who want to spend some extra time, developing their weaknesses to improve their performance.
- Should you choose an assessment then you could have an extra 20-30 mins of training for 2-3 sessions per week. This can be done on top of or in replace of your weaknesses within the Perform programme
Switching programmes
How to switch from one JJ Perform programme to another: -
Switching programs requires you to cancel your current subscription and purchase a new one. The cancellation process requires you to send an email to info@jamesjowseyperformance.co.uk
You will not be able to interchange programs or transfer billing from one to the other. You must cancel and then subscribe to the new program.
Equipment needs
Equipment needs: equivalent to a week equipped gym (barbell & plates, dumbbells and kettlebells, a cardio machine, squat rack, pull up bar, 15ft rope and gymnastic rings). Strongman equipment is preferable, but alternative options are provided within the programme.
How many weeks of programming can I see at one time?
We want to make sure you get the best possible experience.
The Perform programme is set to a 7-day rolling basis. This means you can always see the seven days ahead of you. However, during certain stages of the training calendar there are times when this may not occur. You will always be at least one day ahead of the calendar.
Missed a day of training? No problem.
If you miss training for a day you can ALWAYS go back and see what you missed. You will have access to all previous days of programming. The programmes will stay on their normal schedules and do not adjust or change when/if you miss a day.
Ask yourself - did I miss a weakness or strength? If it’s a weakness, then you should probably sacrifice a day training one of your relative strength to improve your performance both physically and psychologically.
Not sure which programme is for you?
Ask yourself what is your goal?
How much time do you have to commit to that goal?
Do you have any weaknesses that require some extra attention?
Now select the one that fits using our programme track descriptions.
Once I purchase my program, when can I start using the program?
Immediately. Once you purchase your programme on our website, download the Wodify app and start performing
Can I download a program in PDF?
The Perform programme is exclusive to our growing community, therefore, our programmes are not available as PDFs.
Who is this programme for?
Perform programmes service a wide variety of athletes. From those who want to develop good foundational movement, reaming healthy and looking better to those wanting to develop well founded functional fitness to compete in local, national and international competitions.
See our programme options for more information and to find the programme that is best for you.
How long does the programming take each day?
This depends on the selected Perform programme
See below: -
- Perform: designed for athletes wanting to compete at higher levels, taking approximately 90-120 mins per day (condensed 60-75 min option inclusive)
- Perform Plus - a potential extra 20-30 mins of training x 2-3 sessions per week dependant on needs
How many days per week is the program?
The Perform programme includes 6 full training days per week, but breathe deeply, the Thursday is our skill and aerobic recovery day. There are so many skills requiring mastery, these low intensity, high skill days are provided to allow you to build solid foundations in your movement without the pressures of maxing out. An active recovery Sunday is also planned. There is no such thing as over-training just under recovery. Getting good sleep and high quality, adequate nutrition will assist in your capacity to cope with MORE!
Will the program include coaching notes and tips?
The Perform programme have created the programme to develop all aspects of your fitness. The percentages and relevant aerobic intensities are written in the programme, with daily Facebook videos talk you through the focus for the day, relative to what happened the day before and what is coming in the week ahead. You may just have a technical focus on some aspects so you can hit the correct intensities in others, enabling you to obtain the best overall experience in each training session.
How often will the program be changed or updated?
The Perform programme is created in 3 weeks training cycles ensuring you bring your A-game at the right time of year, we are aiming to develop all aspects of your performance which requires constant adjustment, it is your job to walk the path and hit the sessions with the correct intent. Each training cycle, the structure of the week remains consistent, however, the development of skills and energy systems will switch in focus. The goal of the Perform programme is to build high quality, consistent movement patterns - the perfect foundation for increased strength and capacity.
The Perform programmes are created with athlete development in mind. The programme sets percentages, scaling and modifying to make workouts flexible while setting you up for success.
All strength and olympic lifting training is based on percentages. Metcons offer prescribed weights, however, scaling options are suggested in the daily Facebook videos so you hit the right stimulus for the workouts
What happens if I get injured?
Although the Perform coaching team has thoughtfully designed each programme, injuries can happen. At the first sign of potential injury, send an email to info@jamesjowseyperformance.co.uk to arrange an assessment with one of our coaches. They can write a rehabilitation and skill development programme to build you back in to your programme at the right time. If required they may suggest you get a more detailed check from a medical practitioner.
How will I connect with the JJ Perform coaching team when I have questions or need feedback?
Building a community that supports each other and lifts each other up is what we are about at JJ Perform. Each programme includes thoughtfully designed cycles and workouts created by the Perform coaching team. A daily video is released in the Facebook group to explain how the training should be executed for that day - not every session is for maximal effort, execution is everything! If you require technique feedback and form checks - these are available for people in the Perform PLUS programme.