M
MERIDIAN
The House
Programs
Membership
I
PROGRAMS
Four ways in. One standard.
Every member sits in one of four programmes and moves between them as the season changes. Your lead coach decides with you — not a questionnaire, and not an algorithm.
PROGRAMME 01
FIRST 16 WEEKS
Foundation
For people who have never been coached properly.
Sixteen weeks rebuilding the five patterns from the floor up. Low load, high attention, video review every fortnight. Almost everyone joining Meridian starts here regardless of training history — including the ones who insist they do not need to.
16 wks
DURATION
6
GROUP SIZE
3 sessions
PER WEEK
Technique
Video review
Assessment
PROGRAMME 02
STRENGTH TRACK
Barbell Block
Twelve-week blocks, peaked and tested.
Conjugate-adjacent programming built around your competition or your calendar. Squat, bench, deadlift and their cousins, tracked to the kilo. Ends in a tested max and a two-week deload you will be grateful for.
12 wks
DURATION
8
GROUP SIZE
4 sessions
PER WEEK
Barbell
Peaking
Meet prep
PROGRAMME 03
CONDITIONING TRACK
Engine
Aerobic base first. Intervals second. Always in that order.
Eighty per cent of the work sits in zone 2 and most members hate that for about six weeks. Then their resting heart rate drops eight beats and they stop arguing. Lactate testing at week one and week twelve.
12 wks
DURATION
10
GROUP SIZE
4 sessions
PER WEEK
Zone 2
Lactate testing
VO₂
PROGRAMME 04
REHAB TRACK
Return to Load
For coming back from something.
Run by Marit, our physiotherapist, in whatever timeframe your tissue actually needs. Shared notes with your surgeon or physio if you have one. Nobody gets rushed back and nobody gets written off — we have returned members from ACLs, discs and one very bad ankle.
As needed
DURATION
1:1
GROUP SIZE
2–4 sessions
PER WEEK
Physiotherapy
Graded exposure
1:1
II
HOW THEY COMPARE
Pick the wrong one and your coach will move you.
Foundation
Low load · very high attention
Barbell Block
High load · high attention
Engine
Moderate load · high volume
Return to Load
Minimal load · clinical oversight
Not sure which one? That is our job.
Apply and a coach will read it, then tell you where you would start and why.
MERIDIAN
Athletic house. Members only. Sankt Peders Stræde 41, 1453 København K.
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Built for people who keep showing up.