This Isn't
Random.
Six coached sessions a week. 12-week blocks. Four Pinnacle Lifts. Every rep with a reason.
Six coached sessions a week. 12-week blocks. Four Pinnacle Lifts. Every rep with a reason.
Three Pillars
Three lifting days a week. Squat, Hinge, Push bias. Progressive overload on the four Pinnacle Lifts. Numbers on the whiteboard, not vibes.
Two conditioning days. SPEED for aerobic engine and finishers. SWEAT for grinding metabolic work. Athletic conditioning without the burnout.
Saturday ASSEMBLY brings the whole crew together. Team formats, hybrid work, culture. Where the reps turn into a room full of people who know your name.
The Structure
Every block is 12 weeks. Test week, four mesocycles, retest. Foundation → Volume → Strength → Peak. Numbers on the board, PRs written up, next block starts fresh.
Movement quality, position, volume tolerance. Establish baselines. Learn the block's protocols.
Work capacity ramps. More reps at moderate loads. Conditioning intervals lengthen. This is the grind phase.
Load climbs. Reps drop. Intent goes up. Bracing, tempo, and technique under real weight.
Sharpen, deload, then retest. Numbers on the board. New PRs written up. Next block starts fresh.