Our program is built in three week training blocks. Our three week training blocks are designed with strategic progressions to drive adaptation, ensuring you see results without stagnation. Each week of a block brings slight variations, micro-goals, and built-in challenges, keeping you engaged while maximizing performance.
Many blocks contain progressions of intensity denoted by:
- Rate of perceived exertion (RPE)
- Reps in reserve (RIR)
- Adjusted prescribed reps
- Adjusted interval length
- Movement variations
This approach to programming training blocks is optimal for both green beginners and seasoned individuals with a long training age in our program (we’ll call them veterans).
- Beginners: Repeating key movements over three week progressions reinforces strong motor patterns, provided you’re training under a professional coaching eye. Mastering movement first leads to sustainable, long-term progress. It also builds confidence. Typically by the second or third week the client begins to feel competent in the movement and this cultivates adherence to the plan.
- Veterans: There is a fine line we toe between achieving desired results and avoiding monotony that leads to boredom. Progressive training is vital, but avoiding boredom is just as critical because motivation directly impacts movement quality and results. Clients bring more intention and intensity to the program that they’re excited to do. In the worst case, they’ll skip sessions entirely because they are bored of the program.
Our progression-based variance structure keeps things fresh while maintaining the necessary consistency for growth. Across three week blocks, you’ll see variations in movements, sets, reps, loading, and implements.
This approach helps prevent boredom while providing an incubator for consistent progress and adaptations. By the end of a three week block, clients will have gained strength, capacity and grown their engine. They’ll be confident in the movements, thrilled with their progress and eager to dive into a fresh new three week training block.
Training Schedule – Rotating Pillars
A cornerstone of our proprietary system is our strategically designed training schedule. We don’t just program workouts – we craft a science-backed, results-driven training program that blends the five foundational pillars of our methodology: Power, Engine, Capacity, Power+Capacity and Recovery. But the accelerator that really amplifies the impact of our program design is the way our schedule is structured to maximize results, regardless of how consistent or unpredictable your training routine may be.
We recognize that our clients typically fall into one of two scheduling patterns:
- Rigid & Routine – Training on the same set days each week (e.g., Monday, Wednesday, Friday).
- Unpredictable & Sporadic – A varying schedule week to week (e.g., Monday, Wednesday, Friday one week, then Monday, Tuesday, Thursday the next).
Our proprietary training method ensures that both types of clients receive the full benefits of their training, no matter their schedule. It’s worth noting that a client’s scheduling situation may change entirely with a promotion or a career change. They can go from “rigid” to “unpredictable” in an instant. We are able to ease the stress of the change for the client when it comes to their training because they simply don’t have to concern themselves with which day of the week they come, as long as they just show up at least three days each week. This is possible due to two key factors:
- Full-Body Training Splits – Unlike traditional splits where missing “Upper Body Monday” could mean going a full 14 days without hitting those muscle groups, our approach eliminates gaps and ensures balanced development.
- Rotating Pillar Schedule – Our program operates in three-week blocks, shifting the Power, Capacity, and Engine day of the week with the start of each cycle. This structure provides optimal variation and exposure for all training schedules, allowing clients to experience the full benefits of the program. They can even see the pillar schedule over a 52-week timeline if they’d like.
This intentional, results-focused structure isn’t just a detail – it’s what makes our training system truly unique and undeniably effective for our clients.
