Why Is What We’re Training Right Now Important?

Fitness is an investment.

At some point in life, all of us will begin withdrawing from that investment more than we're able to put back in. As people continue to live longer, the size of that investment becomes even more important if we want to maintain a high quality of life and stay active, independent, and capable for as long as possible.

One fitness metric that has received a lot of attention recently is grip strength. Research continues to show a strong relationship between grip strength and both longevity and overall health.

But grip strength alone isn't the magic answer.

What grip strength often represents is a lifetime of doing the things that build a strong body:

• Consistent strength training

• Adequate protein intake

• Quality sleep and recovery

• Strong muscles, connective tissue, and bones

In other words, being able to hang from a pull-up bar for 60+ seconds isn't the goal itself, it's evidence that you've spent years building strength and resilience.

Our Current Training Focus: Absolute Strength

We are currently a few weeks into an absolute strength cycle.

Absolute strength is your ability to produce the maximum amount of force possible, regardless of body size.

To improve this quality, we're using movements such as:

• Deadlifts

• Front squats

• Strict presses

• Strict pulling movements

• Push presses

• Squat cleans

The goal is not to bulk up or maximize muscle size. While lean muscle growth may occur, our primary focus is becoming stronger.

For anyone looking to be generally physically prepared for life, dedicating a few training cycles each year to absolute strength is incredibly valuable.

What Our Coaching Squad Wants You To Know To Get The Most Out Of This Training Cycle

1. Be Ok Leaving Reps in the Tank Right Now

Not every set should feel like a max effort.

Most of your sets should finish with a few quality reps still available. This allows us to build strength progressively week after week.

The magic happens through consistent progression, not daily exhaustion.

2. Skip the Belt (For Now)

One reason we place barbells on our shoulders and pick them up off the floor is to strengthen our core, the muscles surrounding and supporting the spine.

The prescribed loads thus far have been under 80% of your maximum effort. That's well below the point where a belt is necessary.

Save the belt for very heavy lifts, near-max attempts, or one-rep max testing and let your core work!

If you don't feel confident lifting without a belt or experience aches and pains when moving heavy loads dynamically, that can allude to a present strength imbalance or lack of skill bracing during dynamic movement. Heavy farmer carries are a tool to train and improve dynamic bracing. 

3. Track Your Lifts in Wodify

Strength doesn't improve by accident.

Progressive overload and smart programming only work when we know what you've lifted previously.

Tracking your lifts allows both you and your coaches to see progress and make informed decisions moving forward.

4. Prioritize Protein and Sleep

To create an opportunity for strength gains and recovery, aim for:

• 0.9-1.0 grams of protein per pound of body weight

• At least 6+ hours of sleep per night (more is even better)

You don't have to be perfect. Simply continue making small improvements toward these goals whenever possible. Without these resources, recovering from strength training will be very limited and remember, we don't get fitter from training; we get fitter from recovering from training. 

5. Consistency Beats Intensity

If you're not currently attending class at least three times week to week, that's your biggest opportunity for improvement.

Consistent training creates results.

If your schedule only allows for two gym sessions per week, reach out to Coach Taylor about at-home workouts to help fill the gap.

Remember: We're Building Well-Rounded Athletes

This strength cycle doesn't mean we're trying to turn everyone into competitive weightlifters.

Absolute strength is simply one piece of the fitness puzzle to living a strong and long life!

Each week we're still training:

• Three metcons

• Aerobic conditioning

• Gymnastics

• Gymnastics skills

Our goal remains the same: helping you become stronger, fitter, healthier, and more capable for whatever life throws your way.

We're off to a great start crew!

Let's keep getting stronger together, one rep at a time.

- Coach Taylor