To decide you must establish three things i) what level are you starting from? ii) what are trying to achieve or improve? iii) what are the physical demands of the sports/ activities that you partake in? The Sprint program is great for linear speed, the Jump program is great for jumping and change of direction, the Strength program is great for increasing your base of strength and understanding programming methods and the Foundation program will help you understand principles of movement that you will be able to apply to a large variety of things.
Ultimately abs are made in the kitchen. While I will give you some nutritional advice in the programs, it ultimately depends on your daily habits pertaining to diet and sleep. The focus of these programs is to improve various metrics of athleticism and sometimes the bi-product is a sweet bod.
I would argue the majority of the programs that get the spotlight are based around looking good or chasing the burn. You will notice my programs have a more technical style that will make you move strong,fast, efficient and leave you feeling better than you walked in. Moreover, you learn principles that should empower you to the point that you could create your own exercises and programs.
Beyond performing well in sport or looking good aesthetically, training helps to keep us prepared for the situations live puts our way, whether that be chasing down a bus for an important job interview, helping your friends move or keeping up with the younger members of our family. Moreover, the confidence and discipline you get through training has a way of pouring over into and enhancing other areas of our life.
Trainers create programs that at the worst do no harm and at best enhance your performance beyond your expectations. We do our best to help integrate training into your lifestyle in a way that is sustainable and takes into account the multi-factorial lifestyle you may have. On top of this, trainers want to instill a fire inside of you that makes you feel confident, competent, educated and autonomous enough to eventually take the lifelong journey of fitness into your own hands.
It will vary slightly depending on the program you choose, but generally it will start with a dynamic warmup, 40-60 minutes of resistance-training/ athletic training, optional post-work (depending on your goals), and a cool down. Additionally, you might find yourself doing additionally things throughout the day from mindset section.
I would recommend the premium training option if either a) you are brand new to training/ getting back into it b) you are advanced and trying to integrate multiple training schedules together c) you have a large injury history or have genetic factors that require more individualization or d) you think Adrian is a interesting character and would like to work with him.