Our Philosophy: A Periodized Path to Peak Performance
Our training is built on a 4-month periodized cycle, repeated three times a year. This structured approach ensures continuous, measurable progress by focusing on distinct phases of athletic development. We build your foundation, forge raw strength, and then unlock explosive power, with comprehensive testing at the end of each phase to prove your gains.
The 4-Month Training Cycle
This timeline illustrates the progression through each distinct training phase, culminating in comprehensive performance testing to validate your hard work and guide the next cycle.
Phase 1: Hypertrophy (Month 1)
This foundational phase is all about building quality muscle mass, correcting imbalances, and improving your movement patterns. We use higher repetitions and controlled movements to stimulate growth and prepare your body for what's next.
This chart illustrates the primary focus of the Hypertrophy phase: building a muscle foundation while incorporating elements of power and mobility.
Hypertrophy Phase: Weekly Class Schedule
Class Focus Legend:
The length of each bar represents the conceptual intensity or focus level for that class.
Hypertrophy Classes
Body by Builder
This class is dedicated to foundational muscle growth. We focus on compound lifts and extensive unilateral work to correct imbalances and build symmetrical, functional muscle.
Apex Jump & Sprint
An explosive day designed to sharpen your vertical jump and sprint mechanics. We combine extensive plyometrics with intensive plyo and sprint drills to build your foundational power and coordination.
Bodyweight Arsenal
A full-body hypertrophy session with a focus on calisthenics. You'll build strength and control using only your bodyweight through movements like push-ups, pull-ups, and dips.
Kinetic Skills
This is where we introduce the basics of explosive movement. We'll teach simple power exercises while also utilizing our advanced equipment like the Beyond Power Voltra to prime your nervous system for power.
HYROX H.I.T.
A high-intensity, total-body workout inspired by the HYROX competition format. You'll move through a series of dynamic stations including rowing, biking, and sled pushes to improve your cardio and muscular endurance.
Active Recovery & Flow
Our recovery-focused session dedicated to mobility work, Zone 2 cardio, and isometric exercises to improve blood flow, reduce soreness, and enhance flexibility.
Your Pathway to Growth
Build Muscle Foundation
High-rep, compound movements focus on muscle hypertrophy.
Correct Imbalances
Extensive unilateral work and calisthenics target weaknesses.
Prepare for Strength
Introductory power and skills work primes your body for heavier lifts in the next phase.
Phase 2: Strength (Month 2)
Here, we convert the muscle you've built into raw, functional strength. The focus shifts to heavier compound movements and lower repetitions to build a powerful foundation and increase your force-producing capabilities.
This chart illustrates the primary focus of the Strength phase, prioritizing max strength gains.
Strength Phase: Weekly Class Schedule
Class Focus Legend:
The length of each bar represents the conceptual intensity or focus level for that class.
Strength Classes
Prime Strength
The core of this phase. Focus on heavy, compound lifts with lower reps (4-6) to build maximum strength and power.
Apex Jump & Sprint
We continue to refine your jump and sprint mechanics to ensure your newfound strength translates directly into speed and explosiveness.
Kinetic Skills
An essential skills day where we continue to build and refine power movements like Olympic lift pulls and weighted jumps.
HYROX H.I.T.
A high-intensity, total-body workout inspired by the HYROX competition format. You'll move through a series of dynamic stations including rowing, biking, and sled pushes to improve your cardio and muscular endurance.
Active Recovery & Flow
Our recovery-focused session dedicated to mobility work, Zone 2 cardio, and isometric exercises to improve blood flow, reduce soreness, and enhance flexibility.
Your Pathway to Maximum Strength
Convert Muscle to Strength
Heavier compound lifts with lower reps build your strength foundation.
Refine Key Skills
Jump/Sprint work and Olympic lift pulls sharpen coordination and power.
Prove Your Gains
Final week is dedicated to **1RM Testing** and **Demotu Assessments** to quantify your strength.
Phase 3: Power (Months 3-4)
The culmination of your hard work. This two-month phase is dedicated to converting your strength into explosive speed and peak athletic performance. We use low-rep, high-speed movements to maximize your power output.
This chart illustrates the primary focus of the Power phase, laser-focused on maximizing the speed of force production.
Power Phase: Weekly Class Schedule
Class Focus Legend:
The length of each bar represents the conceptual intensity or focus level for that class.
Power Classes
Power Drive
This class is all about explosiveness. We focus on low-rep, high-speed power movements like weighted jumps and Olympic lifts to maximize power output.
Apex Jump & Sprint
We dedicate time to perfecting your sprint and jump mechanics, ensuring your newfound power translates into tangible speed and vertical.
Hybrid Strength
We combine a main compound lift (4-6 reps) to maintain your strength base, followed by hypertrophy work to preserve muscle mass throughout the phase.
Peak Athlete
This is our comprehensive performance day. We combine plyometrics and power lifts to prepare your body to move and perform at its absolute peak.
HYROX H.I.T.
A high-intensity, total-body workout inspired by the HYROX competition format. You'll move through a series of dynamic stations including rowing, biking, and sled pushes to improve your cardio and muscular endurance.
Active Recovery & Flow
Our recovery-focused session dedicated to mobility work, Zone 2 cardio, and isometric exercises to improve blood flow, reduce soreness, and enhance flexibility.
Your Pathway to Peak Performance
Maximize Explosive Output
Low-rep, high-speed power lifts build explosive force.
Maintain Strength & Mobility
Hybrid sessions keep you strong and mobile for peak performance.
Document Your Transformation
Final week is dedicated to re-testing to document your full athletic transformation.