A program is a series of workouts designed for a specific outcome. Workouts that are part of a program fit together like pieces of the same puzzle.
Our typical program features:
Our training programs have 3 phases. Each phase is 4 weeks long in which we focus on certain variables. This gives our athletes a balance of strength and a high capacity for work (aka work capacity).
Within programs are workouts. Our programs consist of these types of workouts:
More about programs later.
Each workout has a certain structure and a way of reading the workout. Stick with us, it will all make sense by the end.
Extra blocks (D and above) allow you to do more work if you want. Extra blocks consist primarily of bodybuilding (isolating muscles) and finishers. They are completely optional. These are for people who want to train to max, have time for longer workouts, or are just fast exercisers. They also give you more exercises to choose from in the event you had to skip exercises.
Done at the end of a workout.
In the sample workout shown, Block A, you would do a Box Jump for 8 reps, followed by a Bird Dog for 5 reps per side, then rest as needed (if not specified), and repeat until you’ve completed 3 sets total of both exercises before moving on to Block B.
Note about Online Workouts: Some of our programs and workouts have both online and printed versions (PDF) available. On our website, weekly progressions are listed for each exercise (e.g. Push Ups 3x8 / 3x10 / 3x12 / 3x15 with Week 1 is 3x8, Week 2 is 3x10, and so on). If no additional weeks are listed, it stays the same for all 4 weeks (e.g. Lat Stretch 3x30s would stay the same for every workout).
Load and Rest are covered in-depth in the Workload lesson.
We try to limit exercise abbreviations, but some abbreviations you may see: