Advanced Workouts at DLR Leisure: Push Your Limits

You’ve mastered the fundamentals, built a strong base, and now it’s time to test your limits. Advanced training is about refining your skills, increasing performance, and tackling more complex challenges. At dlr Leisure, our top-tier facilities, expert instructors, and dynamic classes can help you reach (and surpass) your goals.

Why Step Up to Advanced Training?

• Break Through Performance Plateaus – Push past boundaries and keep progressing.
• Build Peak Strength & Power – Lift heavier, move faster, and train harder.
• Specialised Goals – Whether it’s competition prep, endurance events, or high-level functional fitness.

Sample Advanced Workout Programme

Heavy Compound Lifting

Focus on big lifts with progressive overload:

• Barbell Back Squat – 5 sets of 5 reps at 80–90% of your max.
• Deadlift – 4 sets of 3–5 reps.
• Bench Press – 5 sets of 5 reps.
• Pull-Ups/Weighted Pull-Ups – 4 sets to failure.

High-Intensity Interval Training (HIIT)

Example treadmill or rower session:

• 30 seconds all-out effort
• 90 seconds active recovery
• Repeat for 20–25 minutes

Olympic Lifts & Explosive Training

Work on lifts like the Clean & Jerk or Snatch to build speed, coordination, and power. Supplement with plyometric moves such as box jumps, medicine ball slams, and jump lunges.

Endurance & Conditioning

For advanced stamina work:

• Swim 200m at race pace, rest 30 seconds, repeat 8–10 times.
• Cycle 10 minutes at a high cadence, then 2 minutes easy - repeat 4–6 times.

Tips for Advanced Training

• Prioritise Recovery – Use mobility work, stretching, and rest days.
• Periodise Your Training – Alternate heavy weeks with lighter deload weeks.
• Work with a Coach – Fine-tune technique and programme design.
• Listen to Your Body – Pushing hard is great but avoid overtraining.

Train Like a Pro at dlr Leisure

Whether you’re chasing a new personal best, training for competition, or simply want to see how far you can go, dlr Leisure has the space, equipment, and expertise to take you there.

Think dlr Leisure for all your fitness needs.