The Aristos program.

Hopefully by now you understand the following.

  1. Where we began, and how we arrived at our current point. 

  2. The pillars that inform our methodology, and why they are important. 

  3. Where the Longevity Roadmap came from, and how it will operate. 

Now, let’s talk about the training program itself. 

To maximise longevity, the programming will be designed to improve the following,

  1. Strength

  2. Muscle Mass

  3. Stability

  4. VO2 Max 

  5. Aerobic Efficiency

The program will be delivered across three tiers. 

Tier 1: Beginner (Colours: Yellow and Orange) 

This level is for those with little fitness experience, a low level of fitness or for those returning to training after a significant break. 

The priority of tier 1 is to develop movement quality, build muscle endurance and establish an aerobic base. This will provide an excellent foundation on which to further develop strength and increase aerobic capacity. 

Strength training in this phase will be low intensity and moderate volume. The priority here is to establish excellent movement quality, at which point muscle endurance training is introduced, challenging strength through time under tension. 

Aerobic work should be exclusively low intensity. Zone 5 or higher intensity intervals are no appropriate for a member in this phase of training. Instead, the focus will be on building volume in Zone 2, establishing the base upon which intensity can be layered later. 

Tier 2 – Intermediate (Colours: Blue and Purple)

This level is for those with some strength training experience, or for those graduating from tier one. 

Trainees at this stage should demonstrate adequate motor control, good muscle endurance and have established a solid base of aerobic fitness. 

Both the volume and intensity of strength training will increase in this phase. The priority here is to develop full body strength and stimulate muscle growth. 

Tier 2 trainees should continue to build their aerobic base through Zone 2 training, with the introduction of targeted Zone 5 sessions to drive VO2 Max adaptations.

Tier 3 – Advanced (Colour: Black)

This level is reserved for clients who have been strength training consistently for years, have established excellent movement quality, and can express a variety of challenging contractions. 

At this advanced training age, clients should have adequate muscle mass, therefore the focus of resistance training will be to drive strength adaptation though increasing intensity and decreasing volume. At this stage, maximal contractions are introduced to enhance absolute strength, and dynamic contractions can be introduced. 

Trainees should have a sound understanding of their aerobic capacity and pacing ability across a variety of modalities, with frequent exposure to a wide spectrum of intensity. 

The priority for those training at this level is to retain the highest level of fitness for the longest time possible. This is achieved through challenging fitness capabilities. 


The Zone 2 Conundrum

If most of the above sounds familiar, that’s probably because it’s how we already train. The Longevity Roadmap will simply provide a clearer – more appropriate - framework through which to deliver our program. 

That said, there will be a few changes with regards to program delivery. 

One of the biggest challenges of creating the Longevity Roadmap was trying to make Zone 2 – an essential component of our training for longevity -  fit the group fitness model. 

In an ideal world, we would all get outside for our low intensity aerobic work. Running, biking, swimming or hiking, spending thirty to sixty minutes at a comfortable intensity in the fresh air.

Unfortunately, we don’t live in an ideal world. We live in Scotland, and for most of the year, it’s cold, dark and wet. 

The solution? 

We’ll be opening the personal training area for optional Zone 2 training. Meaning that you can book an open gym slot via Wodify and come in to complete some easy aerobic work by yourself, or with friends. 

This allows us to focus on the higher skill, more technical elements of training in the coach led sessions, without neglecting the benefits offered by Zone 2 training. 

We will also offer a Zone 2 variation of our high intensity conditioning days for those following the tier 1 program, or for any fire breathers just wanting to have an easier training day. 

The weekly Aristos program will feature strength training expressed through a variety of contractions: absolute strength, hypertrophy work, and muscle endurance. It will also feature a combination of low and high intensity aerobic work. While each training block will have a bias, the program itself will remain concurrent in that we want to be forever developing our three pillars: strength, stability and aerobic health. 

What does this look like in practice? 

See below for our sample week of training for January 2025. 

Monday: Lower Body Strength + Muscle Endurance Sets [OPTIONAL Z2]

Tuesday: Upper Body Strength + Hypertrophy [OPTIONAL Z2]

Wednesday: Zone 5 Intervals or Z2 Sustain

Thursday: Lower Body Strength + Hypertrophy [OPTIONAL Z2]

Friday: Upper Body Strength + Muscle Endurance Sets [OPTIONAL Z2]

Saturday: Zone 5 Intervals or Z2 Sustain

Sunday: Choose Your Own Adventure