Why Our Workout Programs Are Built the Way They Are (Yes, There’s a Method to the Madness)
At first glance, our workouts might just look like a smart mix of lifting, sweating, and maybe the occasional "why am I doing this to myself?" moment—but there's actually a very specific, intentional flow to everything we program. Our structure is grounded in performance science, practical experience, and a deep commitment to helping you get stronger, move better, and feel your best.
Here’s how it typically goes down—and why:
1. The Warm-Up: More Than Just Getting Loose
We start by raising core temperature, waking up the nervous system, and getting enzymes primed for action (science!). But here’s where we add a twist: we often use this early window for power work—think jumps, landings, medicine ball slams, olympic lifts and their analogs, explosive movements. Why? Because power requires a fresh nervous system. You’ll get the most out of it when your body is sharp and ready.
2. Strength First – When You're Fresh, You Can Lift Big
Next, we dive into absolute strength training—squats, presses, pulls—core lifts that lay the foundation for everything else. Strength work demands focus and neural drive, so it deserves a fresh and ready body. And let’s be real, being strong across a variety of movement patterns is one of the best tools for being generally physically prepared for life.
3. Hypertrophy & Accessory Work – Fill the Gaps
Depending on the day and your goals, this section may look like traditional “hypertrophy” training (yes, we know you can build muscle with lower reps too—this just gives us more volume). We also use this time to build around the big lifts with targeted accessory movements, helping you stay balanced and injury-resistant.
4. Conditioning – High-Intensity Bang for Your Buck
Time-efficient, high-intensity conditioning often wraps up our sessions. While longer zone 2 efforts are great (and we recommend them outside of the gym), our in-gym sessions focus on intensity for maximum return. It keeps things punchy, effective, and never boring.
The Nuance: Because One Size Doesn't Fit All
We love structure, but we also believe in smart flexibility. Here’s how we adjust things:
🧩 Personal Training Blocks Are Tailored – Every client's program is built for their specific goals, period.
💪 Arm Work & Low-Fatigue Supersets Early On? Sometimes, yes! These don't interfere with major lifts and add volume where you want it.
⏳ Block Length Adjusts by Experience – Newer folks may need longer blocks for learning; more advanced athletes may move faster and burnout quicker.
🤕 Rehab, Prehab, and Goal-Specific Modifications – Coming back from injury? Training for something specific? We’ve got you covered.
🕒 Session Length Is Flexible – We understand life is busy. Whether you’ve got 45 or 75 minutes, we’ll make every minute count.
The Bottom Line: Consistency > Everything
Whatever your goal, our programming is here to support it. But no matter how good the plan, it only works if you show up. Stick with it, and we promise you’ll see the change.
📣 Quick Announcements:
💥 Join our group class our come in for some individual attention with personal training to get in the best shape of your life this summer.
🧠 Curious about personal training? DM us or ask in person—we’ll guide you through.
Let us know what your goals are—we’d love to help you build a plan that makes you stronger, fitter, and more confident in your body