LFG ONLINE

VIA

LFG BUILD and ENGINE are written by James Hall — world record holder on the SkiErg and RowErg, former professional rugby player, and elite strength & conditioning coach. With a 220kg bench, 300kg squat, and 320kg deadlift, James knows how to get strong. With DEKA Strong and Hyrox race experience, he knows how to get fit. These programs are built from years of high-level training and competition — not theory. Just proven systems that deliver.

LFG Build  – our signature powerbuilding style training system. This is not just about lifting heavy or looking good – it’s both. We blend classic barbell strength work with functional hypertrophy (bodybuilding) to get you strong, athletic, and built like a tank.

Program Structure:
We run this in 12-week training blocks, broken into two distinct phases:

  1. Foundation Phase (Weeks 1–6):
    Focused on volume, movement quality, and building muscle. We lay down the base here – dialling in technique, building work capacity, and developing the muscle mass we’ll convert into strength later.

  2. Conversion Phase (Weeks 7–11):
    Think of this as your strength conversion block – we shift gears to heavier loading, lower reps, and start transferring that size and structure into raw strength. You’ll feel the difference.

  3. Week 12 – Benchmark Testing:
    In the final week, we test key lifts (Squat, Bench, Deadlift – possibly an overhead or pull variant depending on the cycle). This gives us clear numbers and benchmarks to measure progress and plan the next phase.


LFG Engine – our signature conditioning program designed to build a motor that doesn’t quit. This is about more than just sweating – it’s structured aerobic and anaerobic training, built around ergs, bodyweight, and functional movement.

We blend traditional conditioning principles with modern tools like the SkiErg, RowErg, BikeErg, sleds, and sandbags. Expect to train across multiple energy systems – improving both sustainable aerobic capacity and your ability to go deep into the pain cave when needed.

Program Structure:
We run this in 12-week progressive blocks, broken into two key phases:

  1. Base Phase (Weeks 1–6):
    We focus on aerobic development, pacing, and building volume. Think longer intervals, sustainable output, and technical efficiency on the ergs. You’ll also see movement skill work and aerobic circuits using functional tools.

  2. Conversion Phase (Weeks 7–11):
    This is where we start sharpening the sword – shifting toward threshold and high-intensity intervals, mixed modal metcons, and uncomfortable pace work. You’ll feel the output go up and your top-end capacity expand.

  3. Week 12 – Benchmark Week:
    We’ll retest key conditioning benchmarks – including Time Trials across several distances on the ergs. This gives us clear proof of progress and sets targets for future blocks.