[Series] How we Program Your Adult Performance Workouts

It is with great excitement that I get to write the workouts for our Adult Performance program. There will be a lot of continuity from before, but there are a couple of minor tweaks that I am going to make. The biggest change will be on the strength days each week.

Strength days will run on a three week block schedule. The main exercise of each superset will stay the same so that you all can progress each week. The accessory exercises will change to still provide some variety. For example,  Monday you started with the trap bar deadlift as the main lift of the day. Next week the trap bar deadlift will be there again. The goal will be to increase weight compared to the previous week.

I believe that this will provide enough variety like before, but also give you an opportunity to progress as we go through our program. Please take advantage of Train Heroic as we make this transition. At the end of these sessions, record the weight so you know what your goal should be for the next week. If you do not have Train Heroic, download it on your phone and ask one of our coaches for the access code.

Watch Ryan explain the foundations of our programming then read about how I build on that below.

Last change is the schedule. There will be 5 types of workouts each week.

Here they are:

A: Strength: Low Reps, HIGH Weight

• Goal: Get stronger (who would’ve thought)

B: Long Endurance: Slow and Steady

• Goal: Pace yourself

C: Hypertrophy: Higher Volume, Lower (but challenging) Weight

• Goal: Muscle Building (take your time)

D: Interval/HIIT: Faster Paced

• Goal: Conditioning

WC (Wild Card): “Fun” days

• Goal: Have fun and be miserable together

• These will be our partner workouts, fit deck, 100 reps, ladders, etc.

Saturdays will always have an option between cardio and strength. 

Feel free to reach out to me with any questions.

Coach Chris