Week 1 — Position First
Tempo & Pauses
Rehearse setups and own the bottom positions. We teach tempo so lines hold when plates go up.
Skill
Volume
Intensity
Find Your Lane — Strength, Hybrid, Engine
Three tracks, one language: positions first, honest pacing, small jumps that add up. Pick the lane that matches your week and let the cycle do the heavy lifting.
- Block cadence: Foundation → Load → Peak.
- Clear intent: one pattern per session, precise accessories.
- Recovery aware: engine pieces that respect lift days.
4-Week Block Calendar — Predictable Progress
Scroll the weeks. We front-load skill, then add work, then peak and pull back.
Week 2 — Add Work
Volume Before Intensity
We turn up volume with humane jumps. Breathing stays calm; bar paths stay predictable.
Skill
Volume
Intensity
Week 3 — Consolidate
Hold Lines, Breathe Long
Same plan, cleaner execution. We keep small jumps and let technique carry the load.
Skill
Volume
Intensity
Week 4 — Peak & Deload
Top Sets, Then Breathe
Hit one or two confident top sets, then reduce work. The aim is crisp reps, not circus numbers.
Skill
Volume
Intensity
Which Track Fits Your Week?
All tracks share technique standards. Choose based on time, recovery, and goals.
Feature
Strength
Hybrid
Engine
Main Lifts
Back squat, bench, deadlift
1–2 barbell patterns
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Accessories
Weak-link targeted pairs
One pair after lifts
Optional mobility block
Engine
Row/bike Zone 2 on off-days
Short sled/bike pieces
Primary focus — low impact
Who It Suits
Chasing totals with structure
General strength + conditioning
Cardio health, weight management
Load Progressions — Small Jumps, Big Years
We chase repeatable improvements, not single-day heroics. Micro plates, steady bar paths, and clear exit points keep progress tidy across months.
Fill levels show relative weekly emphasis in the current block.
Accessory Library — Fix the Bottleneck
Accessories are levers, not noise. Each card shows the intent behind the move — flip to read the cue.
Row to Bench
Locks the press path by giving lats a job. Keep ribs quiet and row to the same spot.
- 8–10 reps controlled
- Pause at chest
- Match press day
Rear-Foot Elevated Split Squat
Balances squat pattern and cleans up the sticking point with time under tension.
- 3×8 each side
- Knee tracks big toe
- Soft brace, tall ribs
Face Pull
Upper back strength for better shoulder position on pressing and pulling days.
- 12–15 smooth
- Elbows high
- Thumbs behind ears
Engine Templates — Breathe Without Breaking Lifts
Low-impact pieces that sit around strength days. Dials show suggested effort.
60%
Row — Low Rate
5 × 4 min @ 18 spm, 1 min easy. Nose breathing; stroke long.
65%
Sled Drives
10 × 15–20 m, walk-back rest. Zero eccentric damage.
40%
Recovery Spin
20–25 min easy, Zone 2, full exhale on the slide.
Movement Standards — What “Good” Looks Like
Clear standards remove guesswork. We demo the rep, name the intent, and show a common mistake so you can self-correct on the spot.
Back Squat — Depth & Knee Track
“Knees over big toe, sit between heels.”
Hover the photo: you’ll see the fault we fix first — knee collapse and heel lift.
Bench Press — Row to Touch
“Row it down, press it up.”
Sample Weeks — Strength · Hybrid · Engine
Three example microcycles. Same language, different emphasis. Use them as a template for your month.
Strength
- Mon: Squat + Row to Bench
- Wed: Bench + RFESS
- Fri: Deadlift + Face Pull
- Sat: Row/Bike Zone 2 · 25 min
Hybrid
- Mon: Squat + Sled Push
- Wed: Push Press + Carry
- Fri: Trap Bar + Easy Row
- Sun: Mobility Reset · 12 min
Engine
- Tue: Row — Low Rate
- Thu: Sled Drives
- Sat: Recovery Spin · 25 min
- +: Short mobility after each piece
Recovery Toolkit — Keep Joints Friendly
Ten quiet minutes go a long way. Breathe long, move slow, sleep on time.
Breath Cadence
Exhale fully, pause 2–3s, sniff in calmly. Five rounds between sets tames the heart rate.
Foam Roll & Pause
Slow scan for hot spots, then hold. Two minutes per area is plenty. Finish with three calm breaths.
Testing Checkpoints — Proof without the Circus
We test to guide training, not to win a single day. These checkpoints are repeatable, low-drama, and tell us exactly what to do next.
3-Rep Benchmark
“Leave one in the tank.”
- Pick last block’s top triple
- Small jump if bar speed holds
- Stop if line wobbles
Row 2k — Calm Split
Long drive, soft slide.
- Rate 24–26 spm
- Negative split last 500m
- Nasal recovery afterwards
Sled 5 × 20 m
Zero eccentric, all intent.
- Walk-back rest
- Consistent splits ±2s
- Log turf + load each test
Coach Roster — People, Not Hype
Quiet eyes, precise cues. Meet the crew that keeps sessions calm and effective.
Passes & Pricing — Simple and Straight
No join fee, no tricks. Pick a pass that matches your rhythm; switch anytime at block breaks.
Block Pass
4 weeks · structured plan
- 3–4 coached sessions weekly
- Technique notes each week
- Engine templates included
Open Gym
all-day access · calm lanes
- Use platforms and turf
- Coach on floor for quick checks
- Discount on Engine add-on
Facility Mini-Map — Smooth Transitions
Your session flows better when tools sit close. Platforms, turf, and engine corner are only a few steps apart.
Onboarding — Your First Month
Simple start, steady rhythm. Four touchpoints to make training feel natural fast.
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Week 1 — Positions
Learn our cues: ribs tall, knees over big toe, shins quiet. Light plates, long breath.
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Week 2 — Volume
We add work with micro jumps. Technique stays identical to week one.
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Week 3 — Review
Coach checks notes and trims noise. Sleeves, shoes, and setup are consistent.
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Week 4 — Peak & Deload
Collect a quiet PR or two, then breathe and pull back for the next block.
Block Planner — Print & Pin
A one-page planner to keep on the fridge: weekly times, accessory focus, and space for engine pieces.
One Page, Four Weeks
Fill in your main lifts, note the cue that matters, circle the recovery slot. Small handwriting, big progress.
Curious how it looks in action? Check today’s floor in the Gallery.