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Elite Movement Systems

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Deload between Monthly programming. Give your body a rest and get ready for a new block of programming

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Roshi Pivot Week

Pivot Week Roshi

A beginner powerlifting programme to aid lifters getting into powerlifting 

Strength 

beginner 

powerlifting 

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ROSHI MC

Roshi MC

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ROSHI EC

Roshi EC

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ROSHI LC

Roshi LC

A hypertrophy based programme to increase your big 3 lifts. Use this as an off season programme!

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Yamcha EC

A hypertrophy based powerlifting programme that will be ideal to do in the off season or if you respond well to higher capacity workloads 

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Yamcha MC

Late Cycle for the hypertrophy block. A good programme for off season or somebody that responds well to higher work loads

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Yamcha LC 

A Strength based powerlifting programme that focuses on the 3-5 rep range. More intensity with a 2x frequency for bench.

Not many exercises but packs a punch 

powerlifting

Tien EC

TIEN EC

strength

Tien LC

✅ What You Get  
🏋️ A 6 Week Introduction To Gym Rings via MyStrengthBook 
📊 Weekly progress tracking & auto-calculated loads 
🎥 Video library with exercise demos + cues
 🧠 Auto Regulated Systems To Keep You In Control 🎯 Access to coaching questions 
🧑‍🤝‍🧑 Optional private group chat  

3x per week



GOAL Check List 

You should aim to:

Hold a 30s ring support
Do 5+ clean ring push-ups and rows
Start working toward tuck front lever holds or band-assisted dips


WARM UP (Every Session) 
Purpose: Mobilize joints and activate stabilizers.

Routine:

Arm circles + band shoulder dislocates (2 sets × 15 reps)
Scapular shrugs (on rings or hanging) – 2 sets × 10 reps
Wrist rolls and wrist stretches
Hollow body hold (on floor) – 3 sets × 20s



COOL DOWN (every session) 
Cool Down & Mobility (5–10 min)

Shoulder stretches (doorway, banded overhead)
Wrist flexor/extensor stretches
Passive hang from rings (30–60s)

Rings

Street Lifting

Olympic Rings

calisthenics

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Beginner Olympic Rings Programme Phase 1

✅ What You Get  🏋️ A 6 Week Introduction To Gym Rings via MyStrengthBook 📊 Weekly progress tracking & auto-calculated loads 🎥 Video library with exercise demos + cues 🧠 Auto Regulated System To Keep You In Control 🎯 Access to coaching questions 🧑‍🤝‍🧑 Optional private group chat

Phase 1 Beginner Rings

Frequency: 3x per week (e.g. Monday, Wednesday, Friday)
Goal: Build the strength to achieve your first unassisted pull-up

Keep using this programme until first pull up is reached. Still struggling? Maybe finding a coach for more specific work to unlock your first pull up

pullup

streetlifting

Learn First Pull Up

Block 1

Train Calisthenics With Me | Follow Along


No weights, no machines — just bodyweight, discipline, and progress. Follow along as I train calisthenics, building strength, control, and mobility from the ground up. Whether you're a beginner or leveling up your skills, train alongside me and let's master the fundamentals together — one rep at a time.

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July 2025

Tien MC 