Corporate Revival Programme - Block 1


Corporate Revival Programme - Block 1


Reclaim your health, happiness and longevity

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The Corporate Revival Programme (CRP) has been designed for the busy office workers who have limited time to train. Over multiple blocks of training, the CRP will promote aerobic fitness, mobility, strength and movement quality to support a healthier lifestyle. CRP is designed for professionals who are looking to start a training programme.  You understand the health implications of not exercising and you want an effective training programme that delivers results with minimal time commitments. You’re not looking to go to the next Olympics; you merely want to be able to keep up the with the kids, have more energy, improve your sleep, feel confident that your training is having a positive impact, stay injury free and move without pain.

How much time is required?

The time required for each session will vary depending on the programme for the day.  We aim to keep the session time 20 minutes or less.

How many days per week?

Different training blocks will offer different possibilities regarding training days per week.  At a minimum, we suggest two days of gym based training and two days of mobility specific training which can be done at home. In block one we would like to introduce a morning Functional Range Conditioning (FRC) routine to prepare the joints for future training blocks.

Optional mobility and gym-based sessions will be added to each block as for those who have the time and are motivated to accomplish more.

How much does it cost?

Block 1 is an 8-week long programme that cost $200AUD in total. This includes all of the aerobic base training sessions and the mobility videos.

What equipment is required?

In block one the focus will be on building an aerobic base of fitness. Aerobic condition sessions can be performed on either a rower, bike, treadmill, ski-erg or any other cyclic cardio machine that measures speed, distance and time.  It is possible to run outdoors if you have a GPS and can measure the average speed, distance and time for each interval in the training sessions.

We strongly recommend that you pick one cyclic machine to use for the entire eight weeks.  Changing between different activities will still improve aerobic fitness but the average speed, times and distances will be different in each physical activity.

Why Aerobic Conditioning?

The development of the aerobic system should be the foundation of any successful training plan.  As such, the coaching team at TSTMethod emphasises sustainable aerobic training above all other energy systems. A well developed aerobic base is critical to the development of all other energy systems and allows clients to increase work capacity.

The aerobic energy system is a sustainable low power energy system, unlike the anaerobic energy systems that are unsustainable high power energy systems.  It’s worth noting that the aerobic energy system is always working, you are aerobic right now, you're breathing to sustain life and to make energy. Aerobic fitness can benefit every aspect of life, both inside and outside the gym. Aerobic training will:

1. Improve cardiovascular health and function by increasing oxygen transportation around the body (heart, lungs, muscles, etc.)

2. Increase enzyme availability for muscle endurance.

3. Utilise free fatty acids for fuel

4. Decrease the recovery time needed between high-intensity intervals (improving overall fitness levels)

Building an aerobic base of fitness is essential to our cardiovascular health and training potential. It’s necessary to develop an aerobic base of fitness in the early stages of training as the aerobic energy system is essential for all aspects of physical activity.  Once adaptations have been developed aerobic performance can continue to be enhanced through movement quality (technique), strength training, and higher energy demands (increase lactate threshold).  Through consistent training practices, untrained clients can quickly see changes in their aerobic fitness capacity and energy levels.

What are the benefits of aerobic conditioning?

There are many great health benefits from sustainable aerobic training for the average person who is concerned with vitality, for example:

  • Improved immune system [2]

  • Improved insulin sensitivity [3]

  • Improved cognitive function [4]

  • Improved digestion [5]

  • Improved disposition [4]

High-level athletes also benefit from ongoing sustainable aerobic work, for example:

  • Increased mitochondrial density [6]

  • Increased capillary density [1]

  • Improved fuel utilisation [7]

  • Faster recovery [8] between intense pieces of work.

Isn’t aerobic training simply…?

Most people believe that aerobic fitness is merely running, rowing, swimming, or cycling for 30-45 minutes. However, the development of the aerobic energy system is effectively achieved by training different time domains and varying levels of aerobic intensity.  Aerobic training is characterised as sustainable, repeatable, paced efforts, and must not be fatigue-based.  This means that the aerobic energy system can only be successfully developed at an intensity that doesn’t allow lactate to accumulate in the muscles or the client to reach a state of fatigue.

Progressing a client's strength and conditioning is significantly easier once the client can sustain a certain level of energy output and recover between repeatable efforts.   Building this level of fitness is best accomplished by starting with long slow efforts and building to shorter and faster efforts over a gradual period.  Training consistency is, therefore, key to achieving positive and maintainable results.

What is Rate of Perceived Exertion (RPE) and why is it important?

What might be “easy” work for a well-trained client can potentially be a maximum effort training, or a lactic workout, for an untrained client. A 1000m row at 20-strokes-per-minute will be an aerobic workout for a well-trained individual, but the same workout can be an anaerobic threshold workout for an untrained individual.  It’s critical to know the client’s level of fitness and design a training programme to meet clients at their level of aerobic fitness.

The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a challenging activity.

RPE is individual and for every client.  One client RPE 7/10 can be faster or heavier than another client perceived 7/10.  When asked to work at a 7/10 RPE each client can use their individual perceived effort to do so.

Why Testing?

Every block of training will have some form of testing. Testing is a useful tool when used appropriately; it can be a great motivational tool to help keep you on track and capture the small wins in each training block. Testing should not be stressful; it should support you in your goals and hopefully be a positive experience. Many elements can impact testing results including sleep, stress, diet, and mood. If you put in the work and support your training with a healthy lifestyle, chances are your test results will be positive. If for some reason, you don't see an improvement it might be worth looking at the bigger picture and asking why.

Why mobility?

Mechanical integrity and movement biomechanics are essential to movement efficiency, muscle endurance, strength development, joint integrity and injury prevention.  The mechanical integrity of the joints increases both fitness and strength potential by improving the function and capacity of the body. Inefficient movements will impact both the volume and intensity of work that can be completed in the training sessions and therefore has a direct impact on work capacity and training adaptations.  Mobility needs to be an ongoing focus throughout the training programme to optimise the health, performance, and longevity of the client.

Mobility is best achieved with small but regular dynamic joint movements.  The theory of “move it or lose it” applies to the range of motion in each and every joint in the human body.  A sedentary lifestyle is a recipe for bad posture, back pain, injury and a whole host of diseases.  Frequent movement is essential to well-being, and even the small but often movements can make a significant difference in our life expectancy.  

Note: The CRP will be e-mailed to you once purchased. The e-mail will contain a link to a .zip file that includes two .pdf files (Corporate Revival Programme Block_1 Aerobic.pdf and Corporate Revival Programme Block_1 Mobility.pdf). To protect the security of our digital product, every download link is unique to the purchase and expires 24 hours after the link is first clicked.

Join the Executive Revival Sustainable Training Facebook Community?

After purchasing the CRP we will send you a link to the Corporate Revival Programme Sustainable Training Facebook Group. Here you can talk to our coaches, connect with other executives, share your training results, and simply be part of a community of like-minded individuals. Together we can achieve higher levels of motivation and support each other along the way.


  1. Mersy, D J. “Health Benefits of Aerobic Exercise.” Postgraduate Medicine., U.S. National Library of Medicine, July 1991

  2. Turner, J E, and P C Brum. “Does Regular Exercise Counter T Cell Immunosenescence Reducing the Risk of Developing Cancer and Promoting Successful Treatment of Malignancies?” Oxidative Medicine and Cellular Longevity., U.S. National Library of Medicine, 2 July 2017

  3. Conn, Vicki, et al. “Insulin Sensitivity Following Exercise Interventions Systematic Review and Meta-Analysis of Outcomes Among Healthy Adults.” 27 Jan. 2014

  4. Jonasson, Lars S., et al. “Aerobic Exercise Intervention, Cognitive Performance, and Brain Structure: Results from the Physical Influences on Brain in Aging (PHIBRA) Study.” Frontiers in Ageing Neuroscience, Frontiers Media S.A., 18 Jan. 2017

  5. Kim, Yeon Soo, et al. “Aerobic Exercise Improves Gastrointestinal Motility in Psychiatric Inpatients.” World Journal of Gastroenterology: WJG, Baishideng Publishing Group Inc, 14 Aug. 2014

  6. Lundby, C, and R A Jacobs. “Adaptations of Skeletal Muscle Mitochondria to Exercise Training.” Experimental Physiology., U.S. National Library of Medicine, 17 Nov. 2015.

  7. Berg, Jeremy M. “Fuel Choice During Exercise Is Determined by Intensity and Duration of Activity.” Biochemistry. 5th Edition., U.S. National Library of Medicine, 2002

  8. Lawrence, David Wyndham, et al. “Earlier Time to Aerobic Exercise Is Associated with Faster Recovery Following Acute Sports Concussion.” 18 Apr. 2018