CYCLES

Just as the days of the week compliment each other, week to week the classes evolve over 7 to 9 week cycles of increasing loads and progressive overload.

Typically a weekly schedule within a cycle might have the following areas of focus:

• Monday - Squats / Dynamic Movement

• Tuesday - Pressing / Pullups

• Wednesday - Barbell or Strongman

• Thursday - Chest / Sprinting

• Friday - Deadlifts / Posterior Chain

• Saturday - Strongman / Strongwoman (open to all)

• Sunday - Conditioning focus

Cycle to cycle, the specific exercises used to strengthen and condition change, as does the accessory work we use to complement the main, focal movements. So, for example, one cycle “squat” day might be box squatting with a straight-shin posterior-chain-emphasis, and the next cycle might be heavy (for each athlete) front squats. Each with specifically chosen accessory and ancillary movements. Additional athletic performance, agility, and mobility skills are mixed in throughout the week.