TRAIN
LIKE AN
ATHLETE
Athletic performance isn't reserved for professionals. At Phase Five, we believe that everyone can and should be athletic.
Athleticism is for everyone — from the person who simply wants to feel fit and look their best, to the professional competitor pushing for podium performance.
WHO TRAINS WITH US
YOUR ATHLETE TYPE
RECREATIONAL
ATHLETE
Sport or fitness is your hobby. You want to feel fit, be healthy and look your best. Movement is medicine and performance is your quality of life.
PERFORMANCE
ATHLETE
You compete at amateur level — football, martial arts, Hyrox, running. You have specific goals and a plan to reach them. You want to stay fit, perform at your best and feel competitive at your level.
PROFESSIONAL
ATHLETE
You compete professionally and need purposeful, effective strength and conditioning to keep you on top form.
OUR PHILOSOPHY
What is Athleticism?
Mental Resilience
Mobility - Stability - Balance - Coordination
Level 1
Strength - Aerobic Capacity
Level 2
Power - Speed - Agility
Anaerobic Capacity
Level 3
We define athleticism across 11 elements — built in layers from the ground up. ​
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These elements will benefit and affect you differently depending on your stage and your goals.
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Mental resilience spans all levels and underpins every physical attribute — the capacity to push when your body wants to stop
BEFORE YOU BEGIN
Understanding your needs.
At Phase Five we deliver true performance-based training, and to effectively improve your performance, we need a clear assessment of your current condition. As part of your onboarding process, we will carry out a one-to-one goal assessment. After this initial session, you'll be invited to do some athletic testing using Forcedecks that will detect and assess over 20 different movements, from squats to jumps and from isometric strength to functional tests, giving us a full and detailed picture of how your body performs.
Our S&C team have carefully selected a testing battery that will allow them to create a detailed physical profile based on your current performance level. We use state-of-the-art Force Decks that are the most accurate measure of maximal force production, power and limb asymmetry available. Vald force decks are the industry standard in elite sport, so you will be getting the very best. After we create your current physical profile, our coaches will help you break it down and create a timetable that best supports your goals and performance ambitions.
You will be invited to retest at regular intervals so that we can track your progress, set new goals when relevant and keep you continually improving.
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HOW WE TRAIN
The Programmes
STRENGTH
“The ability of your neuromuscular system to produce force against an external resistance”
Group strength training focused on developing technical understanding and flawless execution of form. ​
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60 minutes of performance-focused strength training.
We start with movement prep to prepare the body for load, move into compound lifts to build strength, then accessory work and core to round out the session.
Strength training is the foundational quality from which all other physical attributes are developed, so it should be the base of your training.
PERFORM
"A full athletic performance session, tested and tracked to build real physical capacity”
A 60 minute session that encompasses all aspects of strength and conditioning.
Within Perform, we program a combination of compound lifts, plyometric and ballistic training, agility, reaction and conditioning drills to ensure you’re developing all athletic qualities every session.
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This class gives you a true taste of what it feels like to train like a performance athlete.
CONDITIONING
"Your body uses three main energy systems during exercise. These are your alactic, lactic and aerobic systems."
A 50 minute class where we focus on improving your body's energy systems.
This session uses structured training methods to build aerobic and anaerobic capacity.
Great for developing your capacity for work within your sport, and your general health too.
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Our conditioning sessions are designed to improve your physical conditioning and stamina, so you can perform better for longer, whatever your energy system requirement.
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CALISTHENICS
Learn to move with precision and power through bodyweight-based training.
Our Calisthenics class focuses on developing strength, control, and body awareness using only your own bodyweight. Each session blends skill progression work, mobility training, and structured strength blocks to help you master movements such as pull-ups, dips, levers, and handstands.
These sessions focus on building functional strength, stability, and coordination through progressive exercises that can be tailored to any level.
Beginners and Advanced classes mean that it is perfect for anyone looking to enhance movement quality, gain impressive bodyweight strength, and unlock new skills in a supportive, coached environment.