FTS is FLY’s progressive strength and conditioning methodology, built on more than 25 years of coaching experience. Each strength session, conditioning class and phase is programmed as part of one integrated system, giving everyday people access to the structure, progression and coaching normally found in high-performance sport. It’s more than a training programme — it’s the equivalent of having your own strength and conditioning coach.
Focus: Progressive strength and conditioning across a nine-week cycle
Why FTS is different
Most group fitness is a collection of independent workouts. In FTS, every strength session and conditioning class works towards the same adaptation. As the strength programme changes, the conditioning changes with it, so your entire training moves in one direction. Every session has a purpose, every week builds on the last, and every phase prepares you for what’s next.
Benefits of Futureproof Training System
One integrated system, not random workouts
The structure of elite sport, for everyday athletes
Develops muscle, movement quality, connective tissue and your aerobic engine — the foundation everything else stands on. Strength work builds muscular endurance and hypertrophy while conditioning develops the aerobic base, improving how well you move along the way.
STRONG
Develops maximal strength and the ability to produce high levels of force. Strength work shifts to heavy compound lifting while conditioning shifts to high-intensity, anaerobic intervals — both pulling in the same direction towards higher output.
PERFORM
Turns strength into speed. Explosive lifts, contrast training and plyometrics develop power, while threshold conditioning builds the ability to produce that power repeatedly — as explosive on the last effort as the first.
The cycle repeats
When a nine-week cycle finishes, you don’t start again from the beginning. You begin the next from a higher level of strength, fitness and performance — continuous progression rather than random variation, keeping you improving for years, not weeks.
Build the foundation
Build the force
Express the power
Start higher
Follow a system, not a workout
Whether your goal is to get stronger, fitter, leaner, perform better or simply stay capable for life, FTS provides the structure, progression and expert coaching to keep you improving. You don’t just complete workouts — you follow a proven system that evolves as your body adapts.
