Air Locker Training

Coaches Manual


Pause sets will be a feature of our isometric and hold patterns however the primary focus of pausing at the bottom of a movement pre the concentric phase is a great variation to improve the strength and performance in certain sticking points of a movement.

Think squats or bench. At the bottom of the rep adding in a pause will allow us to build strength in that position.

Typically, the most challenging portion of the movement. This will contribute to increased performance around lifting heavier weight and certain metric goals and progression.


Power Training focuses on overcoming resistance but also focuses on the ability to overcome the resistance in the shortest period of time.

Simply put: –

Power = Force x Velocity or speed, which means power can be improved by increasing force or velocity, or using a mixed-methods approach.

To maximise power development, a combination of unloaded (e.g., 0% 1 RM) and loaded (e.g., up to 90% 1 RM) exercises can be used, and enhance program variety.

This enables members to operate throughout the entire power spectrum (0 to 90% 1RM) to maximise power output. However, when we are trying to increase power, encourage members to move as fast as possible, but always with control.[3]

Typically, the resistance will be lower and the movement speed is higher in power training.
When using our power sets we want to make sure we are promoting the language of quality over quantity. These reps and sets will be maximised by taking the adequate rest time and tempo around reps to make sure each rep performed is with max intent.


Cognitive training is typically used by psychologists, neuropsychologists, speech therapists, occupational therapists, psychiatrists, and other clinical rehabilitation medicine specialists as a technique within their treatment program to help improve an individual’s ability to function after a brain injury or other neurological event.

The goal is to improve memory, attention, perception, reasoning, planning, judgment, general learning, and overall executive functioning.

Brain training (also called cognitive training) is a program of regular activities purported to maintain or improve one’s cognitive abilities. The phrase ‘cognitive ability’ usually refers to components of fluid intelligence such as executive function and working memory.

Cognitive training reflects a hypothesis that cognitive abilities can be maintained or improved by exercising the brain, similar to the way physical fitness is improved by exercising the body.

Cognitive training plays a role in our FTF method and programming by implementation of our neural sets and challenges.

These short cognitive awareness sets under the stress of altitude give us an awesome point of difference and a targeted tool to improve brain function under fatigue.

These benefits can be extremely beneficial in day-to-day life and offer a fun challenge during our workouts.

Themed Workouts >>