Experience the Power of Fitness

Are you ready to push past your limits, unlock your inner athlete, and experience the combined power of strength training and running?

Look no further than our new advanced 6-Week Power Program!

Move With Us Coach and professional beach sprinter, Olivia May has designed this Program to guide you in building strength, enhancing your endurance, and showing you what you're truly capable of.

With a focus on functional movements, compound lifts, and high-intensity workouts, our Power Program will push you past your limits and help you achieve your fitness goals. This Program offers a challenging and rewarding experience that will leave you feeling empowered and energised.

So let's dive in and see exactly what this Program has to offer!

Our 6-Week Power Program is perfect for you if:

✓ You want to train like an athlete alongside our expert Coach Olivia May.

Our Power Program also includes a comprehensive nutrition plan to help you fuel and nourish your body for optimal performance. You'll receive access to customisable Meal Guides created for your individual calorie and macro targets as well as a library of 1200+ macro-friendly recipes that are both nutritious and delicious.

So whether you are a lover of all things fitness or you're a seasoned athlete, Power is here to help you get results!

Our Power Program is now available to join with weekly intakes commencing every Monday. For our Platinum Membership, Power can be accessed in your MWU App via the Program Switcher. And as this is a Program, it is available any time throughout the year! 📲

What Can You Achieve with Power?

By completing this 6 Week Program you can expect to:

✓ Decrease unilateral strength imbalances, particularly in the lower body.

Throughout this Program, you’ll experience isolated movements and training methods to decrease unilateral strength imbalances, particularly in the lower body, and gain an understanding of your 3, 2, and 1 rep max for main compound lifts, which will form a benchmark for your future training programs and goal setting.

What type of training can you expect from Power?

Throughout this Program, you will enjoy a combination of:

✓ Dedicated Accessory Training to work the smaller muscle groups.

Plus, a 2-week Deload Phase at the end of your 6 Week Program to give your body an opportunity to rest, repair, and rejuvenate.

What exactly is a Deload Phase, and how does it work?

Typically, a deload phase will range from 1-2 weeks and is incorporated into strength training programs to assist in recovery.

In weeks 7 & 8 of this Program, you will experience a deload phase with the opportunity to test all the hard work you’ve put in over the past 6 weeks. Here is where you will find your 1RM, 2RM, and 3RM lifts. We’ll also determine your max pull-up capacity. 

Usually, the purpose of a deload phase is to reduce the intensity, volume, and frequency to allow your body to rest while also testing the work you’ve put in. This also allows your mind, muscles, joints, connective tissues and hormones to rest, recover, and refresh so that you can train harder, stronger, and better in the long run.

If you’re wanting to learn more, check out our 'How to Avoid Workout Burnout' blog, where we highlight the importance of being in tune with your body, particularly when it comes to recognising the signs of fatigue and overtraining.

Power Program Training Split

Power is structured in three 2-week training blocks with the workouts programmed to gradually increase in intensity as you progress through it. 🏋️‍♀️ Here’s a further breakdown of exactly what you can expect over the 6 weeks.

Training Block 1 | Weeks 1 & 2:

✓ An introduction to one intensity technique - EMOM (Every Minute On the Minute) to work within a time frame to allow for more rest.

Training Block 2 | Weeks 3 & 4:

✓ An introduction to another intensity technique - Pyramid Set. Pyramid Training is where you will increase your weight as your reps decrease. Through this method, you will start with a lighter weight and higher reps, and build up to a heavier weight with fewer reps.

Training Block 3 | Weeks 5 & 6:

✓ Should have a full understanding of how to attack workouts with our EMOM training method to allow for maximal rest time.

With the option to choose between 4, 5, or 6 training days per week, Power gives you the flexibility to succeed. Each workout in this Program takes approximately 40-60 minutes. Let’s take a closer look at the workout split:

6-DAY SPLIT

Sunday: Rest & Recovery

5-DAY SPLIT

Sunday: Rest & Recovery

4-DAY SPLIT

Sunday: Rest & Recovery

2-WEEK DELOAD PHASE:

Sunday: Rest & Recovery

Power Program Nutrition

Within our Power Program, you will be provided with recommended calories and macros based on your individual information and goals. You will also have access to Meal Guides with a variety of dietary restrictions which meet your specific calories and macros to take the guesswork out of your nutrition experience! 

Coach Olivia’s personal approach to nutrition as an elite-level athlete is all about fueling your body to help optimise your performance and progress in your training. She has been able to transform her relationship with food from undereating, over-training, and being heavily influenced by diet culture to eating to fuel her training and nourish her body. In this process, she has been able to appreciate her body for what it can do, rather than what it looks like and what anyone thinks of it.

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A post shared by OLIVIA MAY (@_omay)

 We recommend a goal of Muscle Gain or Maintenance for our Power Program due to the intensity of the workouts. However, if you would prefer to complete this Program with the goal of Lose Body Fat or Both you can certainly do so. We would recommend completing your check-ins and noting if you are finding your food is ‘Not Enough’ to ensure your calories can be gradually increased. 

Plus, discover Coach Olivia's favourite meals and add them to your Meal Guide 😍 Find her favourite recipes along with 12 of her personal recipes in the MWU App today! 📲

Want to know more?

We answer the commonly asked questions below:

When can I join this Program?

We have weekly intakes commencing every Monday!

As soon as you confirm your order, you will receive instructions via email on how to access our MWU App and begin preparing for Day 1.

You’ll enjoy 12 weeks of full App access if you choose to join this Program separately, or alternatively, explore our Membership options for 12 months App access. For a step-by-step guide to Getting Started please click here.

Is this Program included in the Platinum Membership?

Absolutely! When you sign up for our Annual Platinum Membership, you receive access to ALL available MWU Programs and Levels for 12 months, as well as access to ALL upcoming Challenges for 2023.

For our Platinum Members, you can access the Power Program via the Program Switcher in your MWU App.

→ Complete your onboarding questionnaire

Is it only for intermediate to advance or can beginners also do this Program?

We recommend our Power Program for intermediate to advanced trainers.

If you are a beginner and want to participate in our Power Program, we do offer regressions for each exercise! So whether you are finding an exercise too difficult or unable to perform due to other reasons, our Exercise Swap tool includes alternative options. Simply head to Workout Planner, select your Workout Day, click on the Exercise, and Swap with a 'Regression'.

You can also complete the workouts at your own pace, and if the rounds are too long, just give your best effort and take additional rest if you need. With each session, aim to increase your time, reps, and weights as your stamina and strength improve.

What training experience is required?

This Program is for intermediate-advanced trainers looking to take their training to the next level.

There are a number of complex lifts such as Olympic lifting within this Program that requires a base level of strength and coordination.

Running experience is also highly recommended as the outdoor cardio sessions are interval sessions at reasonably high speeds and a level of aerobic fitness is necessary for the recovery times between reps.

Does this Program include Home & Gym options?

Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon at the top of your screen in the Workouts tab.

What equipment do I need?

A standard gym should provide all equipment required to complete gym workouts. If you're completing the Program from home, you'll need:

• A set of dumbbells (ideally, 1x lighter pair and 1x heavier pair)
• Booty/Cotton Bands
• Resistance/Power Bands
• Bench or sturdy piece of equipment
• Skipping Rope

• Yoga Mat

So whether you are a lover of all things fitness or a seasoned athlete, our Power Program is here to help you achieve your fitness goals!

Ready to get powerful? Let’s do this!

If you have any further questions about our Power Program, please don’t hesitate to reach out to us at info@movewithus.com 📧 or click the chat button to talk to our friendly Team today → 

Our MWU Team is always here to help keep you accountable, and provide you with all the support and guidance that you need to succeed ❤️