BFT Bankstown

Milestone Mondays
Congratulations to all our members who have achieved a new milestone🏅

Week 4 - UNLOCKED bring your friends and family members to train free just my downloading the white BFT booking app!

MONDAY - CARDIO U
This progression introduces longer working intervals. The focus is on intensity control while keeping movement continuous - emphasis on efficient zone transitions and HR regulation.

TUESDAY - PUMP UB
Tempo is introduced to increase time under tension and muscular control. Expect upper-body volume while continuing to develop the key UB lift for the block - Military Press - prioritising movement over load.

WEDNESDAY - HIIT | 105% MAS
We progress above maximal aerobic speed, targeting 105% of MAS results across the Ski, Rower and Bike. Short, hard efforts with incomplete recovery will challenge your ability to repeatedly produce high outputs.

THURSDAY — STRENGTH LB
Tempo is carried across to lower-body strength work. Slower, controlled reps will reinforce positioning, increase time under tension and prepare us to handle heavier loads later in the block.

FRIDAY - SUMMIT
Work intervals progressively increase from 35 to 60 seconds, challenging pace management. Stay steady and controlled in the 80-89% HR.

SATURDAY - POWER
Our first Power progression of the block! Strength movements are paired with similar explosive movements to develop the ability to produce force quickly. Moderate loads, maximal intent and quality explosive reps are the priority.

Club 400 continues to grow with our newest member Jarrod.

Our newest resident 5amer, definitely has been an absolute legend to be part of our community and we can’t wait to see you achieve all your goals. Jarrod has been an incredible addition to our already loud 5amers making sure everyone he’s partnered with pushes to their limits.

Please help us in congratulating Jarrod to our growing 400 club 🥳

Week 3!!

Monday — Cardio U (MAS %)
The first MAS-prescribed conditioning session following last week’s MAS testing. We kick off at 100% of individual MAS rather than prescribed targets.

The main goal is aerobic power, repeat sprint ability and fatigue resistance. The 20/10 seconds active recovery structure keeps oxygen elevated whilst allowing room to repeatedly hit prescribed output.

Tuesday — Strength UB
This session introduces cluster sets to progress upper-body strength while maintaining technical quality throughout key and accessory lifts.

Key lift - BB Military Press utilising tested 5RM to individualise loading. The cluster format breaks the work into smaller groups with recovery time, allowing structure to maintain force production and bar speed at heavier loads.

Wednesday — XTX
The first partnered XTX progression, cardio bias, combining repeated high-intensity efforts with moderate resistance movements.

The objective is repeatable output incorporating short passive recovery while partners take over - the overall density remains high.

Thursday — Pump LB
Increasing mechanical tension while maintains strength patterns.

Focus: Hypertrophy - working close to failure with minimal reps in reserve developing bilateral and unilateral strength; hamstrings, posterior chain capacity and single-leg stability.

Zercher Squat:
Focus on trunk stiffness, an upright squat position and coordinated hip/knee force production.

BB Deadlift:
Focus on bar path, bracing and hip-extension mechanics.

Friday - Cardio HIIT
This progression increases the work interval to 30 seconds while reducing the total number of intervals. Find the highest sustainable intensity that can be reproduced across all eight sets.

Saturday — Shred (Mixed)
This progression moves to two 25-minute blocks, increasing the amount of work performed within each zone as we continue to build aerobic capacity and foundational strength qualities required for the block’s BB Conventional Deadlift and BB Military Press.

In the cardio zone, the priority is consistency across all four sets at steady state pace.

Huge week ahead, get booking team! 🗓️

Club 400 has its newest OG member
Henry has been Mr 5am Consistent since our doors open and he has always shown up and bought the vibes to every class.

While he is currently on loan at BFT Chermside, we know he’s having a great time training with the legends over there !

One things for certain, he continues to show the values of BFT with his trust and loyalty to our training program