Train with Purpose
A period of 6 months that encompasses the entirety of the desired program.
4, 8 and 12 week cycles comprised of specific attention to Strength Training, Muscle Development and Performance Training.
1 week periods within the Mesocycle where training and recovery takes place.
Specifically designed for Combat Athletes, this program emphasizes Functional Strength. This Macrocycle is also very effective for general populations without specific aesthetic goals.
Ideal for Powerlifters, this Strength program is paired with an 8 week Muscle Development Mesocycle to maximize muscle size and density.
For individuals who need to put on weight, desire greater muscle size and definition. Great for those who train specifically for aesthetics and aren’t limited to the demands of a Sport.
Field Athletes, Runners, Triathletes and anyone who’s lifestyle demands prolonged durations of physical activity or Sport will benefit from this Macrocycle.
This program contains a 12 week Performance Mesocycle which is great for individuals who need to kickstart an active lifestyle, reduce body-fat or favor Metabolic Conditioning and high-energy workouts over Strength Training.
Aesthetics are the primary focus of this Macrocycle. Attention is focused on balancing a 12 week Muscle Development Mesocycle with enough Performance and Strength Training to maintain a lean and healthy physique. Great for general populations without Sport specific goals.
The focus of this cycle is to get stronger. This is expressed in staple strength movements such as the Squat, Deadlift, Bench Press, Pull Up and more.
Powerlifting, Pause Reps, Max Effort Sets, Accommodating Resistance Training, Overcoming Isometrics
This Aesthetic training cycle is comprised of targeting specific muscles emphasizing Muscular Growth, Density, Symmetry and Visibility.
Negative Reps, Drop Sets, Single Joint Movements, Reps to Failure, Forced Reps, Isokinetic Exercises, Unilateral Exercises
This cycle includes Endurance Training, Sports Specificity, Functional Movement Patterns and Metabolic Conditioning.
Compound Movements, SAQ Training, Interval Training, Plyometrics, Circuit Training, Static Holds, Balance and Coordination
The 3 components of Movement Training are addressed during every cycle. Assessments are routinely performed to diagnose any contraindications that may be present in the Pillars of Movement. Corrective exercises are prescribed to the program.
Specifically focusing the body’s ability to move freely and easily through a proper Range of Motion.
Concentrating on balance and control in the presence of movement.
Improving joint Range of Motion and mobility of the surrounding muscles.
A seven day period where training activity and recovery periods take place.
No physical stress. This is a day where the body is allowed to fully recover.
Massage, Extra Sleep, Cognitive Training
Minimal Physical Stress. A day with light activity.
Yoga, Swimming, Running, Drilling, Technique Work, Practice, Hiking, Recreational Sports
High Physical Stress. A day of heavy activity with a Coach or Trainer.
Martial Arts, Strength and Conditioning, Group Fitness, Sports Practice
Highest Physical Stress. A day of Peak Performance.
Athletic Competition, Obstacle Racing, Marathoning, Competitive Sports
Pillars of Movement
Minimum Functional Abilities
Vertical – Military Press
Horizontal – Bench Press
Vertical – Pull Up
Horizontal – Row
Anti-Flexion/Anti-Extension/Anti-Rotation – Plank