{"id":18477,"date":"2026-09-19T07:40:08","date_gmt":"2026-09-19T07:40:08","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules1\/functional-training-gym-program\/"},"modified":"2026-09-22T16:46:25","modified_gmt":"2026-09-22T16:46:25","slug":"functional-training-gym-program","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules1\/functional-training-gym-program\/","title":{"rendered":"Functional Training Gym Program Details"},"content":{"rendered":"

Featured Program<\/span>

Movement Foundations: a focused plan with visible progression.<\/h1>

See how the featured pathway moves from first-session setup to measurable progress.<\/p><\/div><\/section>

6<\/strong>Movement families<\/span><\/div>
45-60 MIN<\/strong>Session range<\/span><\/div>
4<\/strong>Training zones<\/span><\/div>
100%<\/strong>Scalable<\/span><\/div><\/section>
Movement Foundations<\/span>

A focused training block with a clear purpose.<\/h2>

The featured program turns kettlebells, carries, sleds, bodyweight and compound strength into a sequence members can understand and repeat.<\/p>Check the Schedule<\/a><\/div>

\"Functional<\/div><\/div><\/section>
Four Training Phases<\/span>

Progress one variable at a time.<\/h2>

The block changes only when the current phase is stable.<\/p><\/div>

01<\/b>

Set Up<\/h3>

Learn the structure and establish a baseline.<\/p><\/article>

02<\/b>

Build<\/h3>

Add useful volume or technical consistency.<\/p><\/article>

03<\/b>

Progress<\/h3>

Increase the main training demand.<\/p><\/article>

04<\/b>

Review<\/h3>

Measure what changed and choose the next block.<\/p><\/article><\/div><\/div><\/section>

What Gets Tracked<\/span>

Three markers that guide the next step.<\/h2>

Progress is more useful when it changes programming.<\/p><\/div>

01<\/span>

Consistency<\/h3>

How often the plan was actually completed.<\/p><\/article>

02<\/span>

Quality<\/h3>

How well key tasks were performed.<\/p><\/article>

03<\/span>

Capacity<\/h3>

How much useful work can be repeated.<\/p><\/article><\/div><\/div><\/section>

\"Functional<\/div>
Coach Checkpoint<\/span>

A review before the next progression.<\/h2>

The coach looks at the training block as a whole before changing the next variable.<\/p>Meet the Team<\/a><\/div><\/div><\/section>

Program Detail Questions<\/span>

Practical answers about the featured block.<\/h2><\/div>
How long is the block?<\/summary>

Length depends on the program, but reviews are built into the process.<\/p><\/details>

Can the plan be scaled?<\/summary>

Yes. The training intent stays while difficulty changes.<\/p><\/details>

What happens after the block?<\/summary>

The next block responds to the review rather than automatically adding more work.<\/p><\/details><\/div><\/div><\/section>

Start the featured program at the right level.<\/h2>

Book the first assessment or visit and set the baseline.<\/p>Start the Program<\/a><\/div><\/section><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":0,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_total_topic_count_hidden":0,"_bbp_total_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"Program Details | Functional Training Gym \u2013 Hercules","_hercules_seo_description":"Single program layout from the Hercules Functional Training Gym demo with outcomes, format and booking for functional strength, movement and work capacity.","_hercules_header_layout_id":18496,"_hercules_footer_layout_id":18497,"_hercules_page_builder":"classic","footnotes":""},"class_list":["post-18477","page","type-page","status-publish","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/18477","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/comments?post=18477"}],"version-history":[{"count":1,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/18477\/revisions"}],"predecessor-version":[{"id":20998,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/18477\/revisions\/20998"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media?parent=18477"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}