TRAINING principles


Our gym might look like others, but the principles and program design inside the gym is far different. 

Cyclic Emphasis on Definable and Trainable Fitness Traits

Our programming is developed a full year out to develop athleticism and fitness. We use time tested periodization protocols that which allow for focused training on fitness traits such as strength, power, work capacity, aerobic endurance, speed & agility. 

Instead of attempting to train all of those fitness aspects year round with negligible returns, a training cycle will focus on developing a fitness trait while maintaining the others. 

Assessment Based

We don't treat every session as an assessment. Max effort training day after day will inevitable lead to athlete burn out and at worst, injury. 

Instead our approach is to assess certain attributes up front to measure ability, dictate training intensity and volume, and to measure progress. We then train that attribute in a 3-12 week training cycle in a progressive manner to improve it. At the completion of that cycle we re-assess, take time to recover, and repeat. 

High Return on Investment Training

We understand that the athlete's time is a premium, so our movement selection reflects what can be comprehended and implemented in a class setting in the least amount of time. We avoid complex gymnastic based movements, technical olypmic lifts (don't worry, we still love the clean) and 'flavor of the week' exercises as they require a significant amount of time to become proficient enough to utilize them in a constructive manner. 

We Won't Coddle You

The coach is there to instruct, mentor, and provide feedback to the athletes, not to make them feel good about themselves for showing up and putting forth a sub-par effort. Don't mistake this for a lack of caring as each athlete's well being is the coach's primary concern. But to become stronger, faster, and more resilient, you need to put in the work. Our path is not the easiest, but it is a very rewarding one.