If the last two cycles were about building strength, this cycle is about putting that strength to work.
You’ll still see plenty of deadlifts, presses, squats, and strength work throughout the week. We’re not abandoning the basics.
But this cycle has a little more life to it.
You’ll carry things.
You’ll push sleds.
You’ll move faster.
You’ll sweat a little more.
You’ll probably leave a few workouts thinking, “That was actually pretty fun.”
The goal isn’t to become an athlete.
The goal is to feel capable.
Think getting up and off the floor during your DIY home reno project.
Think walking around Disney World all day while carrying your four-year-old.
Think spending a Saturday on the trails in South Knoxville without your body feeling beat up afterward.
Think living life outside the gym without your body holding you back.
Where We Are in the Bigger Picture
Our Group Training program typically runs in 3-cycle blocks, with each cycle building on the last.
Cycle 4 was about rebuilding the foundation.
Cycle 5 was about building strength and capacity.
Cycle 6 is about putting that strength to work. You’ll still get stronger, but you’ll also move more, sweat more, and develop the kind of fitness that carries over to everyday life.
Each cycle has a purpose, and each one builds on the last.
A Small Change You’ll Notice
You may notice some of our training blocks look a little different this cycle.
In previous cycles, many of those blocks prescribed a specific number of sets. This cycle, you’ll often see a running clock with a suggested range instead.
For example, rather than “Complete 3 Sets,” you might see something like “On a 12-Min Running Clock (4-6 Sets).”
The goal isn’t to rush through as many rounds as possible.
The goal is to accumulate as many quality reps as possible while maintaining good movement, strong positions, and appropriate pacing.
Some days that may be 4 quality rounds. Other days it may be 5 or 6.
Quality still wins. We’re simply giving you a little more room to find the right training dose for your body on that particular day.
One Thing You’ll Notice This Summer
You may notice you’re breathing a little harder and sweating a little more this cycle.
That’s intentional.
We’ve included some form of conditioning almost every day.
Don’t worry, strength remains the foundation.
But we’re blending in a little more conditioning throughout the week.
The result?
You still get stronger.
You build your engine.
And you leave feeling like you trained and are ready for whatever summer throws your way…whether that’s a pool party, beach trip, hike, vacation, or chasing kids around the backyard.
What You’ll See Throughout the Week
- Monday – Hinge Strength & Power
- We continue our progress of the elevated deadlifts (your choice of conventional or sumo).
- You’ll notice Week 1 starts a little differently than usual. Rather than jumping straight into heavier weights, we’ll focus on moving the bar well, building confidence, and setting the stage for the heavier work to come.
- We’ll pair that with rows, a variation of the kettlebell swing, and sled work.
- Tuesday – Pressing Strength & Conditioning
- This cycle introduces the push press as a primary upper-body lift.
- Unlike the seated press in Cycle 5, the push press allows us to use the legs to help drive the weight overhead. It’s a great way to build full-body strength, coordination, and power.
- We’ll finish the day with a conditioning block designed to get your heart rate up while getting an arm and leg pump.
- Wednesday – Move Well Day
- Think of Wednesday as your “move well for life” day.
- We’ll combine power work, aerobic conditioning, coordination, and movement quality into one session.
- It’s about moving well, building your engine, and getting a great workout in.
- Expect jump rope, medicine balls, crawling, shuffling, rowing, biking, and plenty of variety.
- Thursday – Upper Body Strength & Stability
- We’re moving from the floor press back to the bench press this cycle.
- The bench allows us to build strength through a larger range of motion while continuing to improve upper-body control and stability.
- And if you’ve enjoyed the challenge of Turkish Get-Ups in Cycle 5, you’ll continue to love Thursdays. If you haven’t, well, just don’t look at the session before showing up…
- Friday – Squat Strength & Athletic Conditioning
- Barbell squats (without the box) have returned to center stage.
- We’ll continue building lower-body strength while adding movements that challenge balance, control, and coordination.
- The week finishes with a sneaky conditioning EMOM that’s designed to be progressive, challenging, fun, and a great way to head into the weekend.
- Saturday – Capacity & Conditioning
- Saturday is all about moving.
- You’ll see a blend of conditioning, aerobic work, and simple movement patterns designed to improve work capacity without beating you up.
- The goal is simple: move, sweat, have fun, and leave feeling better than when you arrived.
Big Picture
Strength is important.
Muscle is important.
Conditioning is important.
But ultimately, we’re after something bigger than any one of those.
We’re trying to build people who are strong enough to handle life, capable enough to do the things they enjoy, and resilient enough to keep doing them for years to come.
Cycle 4 rebuilt the foundation.
Cycle 5 built strength and capacity.
Cycle 6 teaches us how to use it.
Stay consistent. Move well. Trust the process.
Let’s have some fun this summer.