Coaches Corner September 2026

Build - Strength is a constant, some blocks we push it a little more, some we roll it back, but it always has a presence. Over the course of a week, we are trying to hit every major muscle group at least 2 times. This is also balanced out with any conditioning work that may have higher working weight prescriptions associated. Not every training block is perfect, but we always strive to give athletes the best opportunity to continue to make progress whether you are just starting, or years into your fitness journey. Push and pull, upper and lower. Within this simplistic framework, there are a lot of variations and options. We can keep things novel, while still providing meaningful training that will enhance lean muscle growth and your overall enjoyment in life pursuits. The caveat…The lynchpin in outcome, is how hard you are willing to work? This does not just apply to how much weight is on the bar, but also to how well you listen and watch as the coach demo’s each movement, ask for feedback, and begin to take ownership of the quality of your own movement. Execute the movement as prescribed, so you can get the most out of it. Sometimes a movement can be too advanced, and you may get more out of something that is slightly regressed, other times the load being used is not heavy enough for any kind of meaningful adaptation. Each scenario requires a different solution. Oftentimes, light sets look really good, but as the loads get heavier the ROM gets shorter. You should always look at progress through the lens of doing the movement correctly and under control, through the full ROM available, and only adding “heavier” load upon completion of previous sets with no deviation in technique. 

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Charge - Intensity. Leave it all out on the table. The amount of discomfort you are willing to endure will be the ceiling to which you are always confined. These sessions are relatively short. It is an opportunity to push yourself. No one is forcing you, no one is “saying do this or else”. Sure, there might be some sarcasm, jokes or a little light hearted peer pressure…But at the end of the day, it is up to you. Not every day should be hammer time, but some days should. This looks different for each and every person, it is not an expectation for you to perform as good or better than anyone else, it is a hope that you push yourself, so you can create some space, gain some height and push your ceiling a little taller.

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Grind - Intensity and Precision. Grind is work capacity. More work done in a shorter amount of time, but repeatable. Yes it sucks, but it sucks less then Charge, you just have to do it for longer. Whether it is strength or hard breathing, we want movement patterns that have been consciously honed so we contribute to you becoming a better, stronger and more robust human. Standards of movement do not go out the window, or by the wayside. They should become second nature, not a punishment or hindrance, but instead a freedom of expression that is earned through conscious application.

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Sustain - Precision. Instead of being driven by intensity, these pieces should be approached with strategy and repeatability. The way to build a big aerobic engine is to gradually increase pacing over time. It will not happen overnight…But, the ability to increase work speed will happen. So it is good to test it out from time to time and see if you can go faster for longer. If you never try, you never know. Everything always feels hard, but feelings are often lies. Signals to stay comfortable. It is your mind's way of safeguarding the ego, survival of the unknown. Protect rather than attempt. Sometimes this is good, sometimes it is the enemy. Your ceiling is only as high as you are willing to build it, and overtime, it will slowly fall inward regardless. So build a monster, a cathedral, a structure that can withstand the storm. 

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Cool Down - Core, stretching and odds and ends.