Six specialisations, one method. Week one finds your numbers. Weeks two to eleven spend them. Week twelve checks what you bought.
Six specialisations. The one you pick decides what leads each day and what the twelve weeks point at.
Week one finds your lifts, your watts and your paces. No guessing, no generic loads.
Every session written out. Percentages of your numbers, so it fits a 100 kg squat or a 200 kg one.
Week twelve repeats week one. You find out exactly what twelve weeks bought.
Every programme shares the same spine: the concurrent session split, heart-rate-capped engine work, percentage-based lifting, one written rest day, and the prehab that keeps you in one piece. What changes is what leads.
Strength and engine at the same time, trained concurrently so neither gets sacrificed. The block everything else is built on.
Simple heavy strength, knee health every session, real power work, and running that is compromised on purpose from week five.
Swim, bike and run volume that builds an engine, with enough strength kept in the week to arrive in one piece. Built from the Florida block.
Squat, bench, deadlift, press. Accumulation, intensification, peak — and just enough conditioning that you can still climb the stairs.
Trains the two ends rather than the middle: strict gymnastics strength and repeatable capacity. Seven years of competing, written down.
Four sessions a week, five movements, and an engine built at a pace you can hold a conversation at. Nothing clever, because clever is not what's missing.
Hybrid, HYROX, Ironman, Strength, CrossFit and Basic Fitness. Six twelve-week blocks, 114 pages, one price.
Your numbers carry across every block, so you can run them back to back or switch when your year changes: Basic Fitness in January, Hybrid in spring, HYROX or Ironman when the race is on the calendar.
Nineteen pages. Twelve of them are a week each, laid out day by day. No filler, no stock photos of someone else's gym.
Also in every programme: the test-week protocol and a page to write your numbers on, a substitution table so nothing in the plan is unavailable to you, what to do when something hurts, the food structure, and the prehab appendix — the shoulder and hip sequences that kept me training after the year I lost to an elbow and a shoulder.
Six pages from Hybrid Base: the full test week, a real training week from the middle of the block, and the rules that make the whole thing work. No payment, no catch.
Run the test week this week. Even if you never buy anything, you will finish it knowing more about where you actually are than most people who have trained for years.
Six pages · PDF · Free
The programmes above are the same twelve weeks for everyone who buys them, scaled by your numbers. A bespoke plan is written from scratch against your answers.
You pick a specialisation and fill in the onboarding form — your schedule, your equipment, the days you can't train, your injuries, your event date, what a good result looks like. I write the twelve weeks from that. No calls, no check-ins, no app: a plan, written by me, in your inbox within five working days.
If you've already bought a programme, its price comes off.
A 19-page PDF, emailed to you. Twelve weeks written day by day, plus the test protocol, substitutions, food structure and prehab appendix. No app, no login, no subscription.
No. Every programme has a substitution table, and the engine work adapts to whatever machine you have. Basic Fitness works with dumbbells and a bike.
Week one finds them, and it tells you how to do it safely. Basic Fitness deliberately doesn't use maxes at all — it uses a five-rep working weight with two reps left in the tank.
Yes, as long as you keep heavy days apart and keep the rest day. The programme says so in writing.
Every programme has a "where something hurts" section with named substitutions. And see a physiotherapist — the programme says that too.
It's a digital download, so it can't be returned once sent. If it isn't what you expected, email me and I'll sort it out.
These programmes are general training information, not medical advice. Scott Britton is a coach and athlete, not a doctor or physiotherapist. Speak to a doctor before starting this or any training programme, particularly if you are new to training, returning from injury, pregnant, or have any heart, lung, joint or blood pressure condition. You train at your own risk. Full details are in the opening pages of every programme.