We’re 1 month into the new year, can you believe it?! I bet you can. We had quite an entrance into the new year. If any community can handle it, it’s all of YOU! This is a bit of what you train for: the uncertainty. It’s like almost like that moment when you look at the white board and say “that doesn’t look too bad, I think?” only to do what’s on the white board and finish with “that looked way different than it felt”. Despite all the uncertainty and unpredictability, there is one thing for certain: we’re still here for you. With that in mind and now that were well into the new year, I wanted to zoom out and look at what we do in the gym over the year to give you an idea of how things flow and an insight of why we do it. To be clear, this isn’t a set in stone template because at the end of the day this is for you and therefore, we want to reflect what it is you want to do. In other words, feel free to chat with us if you have something you’d like to see more or less of.


Time of Year (Feb-Feb) Programming Outlook Why?
Quarter 1 (approx. Feb – May) – Finish up previous cycle and transition into the following:


– Building Aerobic base

(i.e. gradually increasing length of workouts)

– Basic Strength in weightlifting and gymnastics

– Set a foundation for the rest of the year. Improve your ability to move oxygen and blood into your cells for sustained effort

– Lower complexity of weightlifting/gymnastics movements and focus on improving force generation, positional resilience, and refining movement competency

Quarter 2 (approx. May – Aug) – Plyometric progression for outside activities + running

– Top off aerobic base training

– Grunt work

– Beginning Hypertrophy phase

(muscle growth)

– Plyometrics = power output = producing force quickly. This helps you perform during any outside activities in the summer.

– Build “body armor” to improve asymmetrical loading. True functional fitness (i.e. mimics more of what you do during the day)

– Muscle growth allows for the potential of a stronger muscle and you look good naked J

Quarter 3 (approx. Sept – Nov. – Finish up hypertrophy phase

– Absolute Strength

– Lactate Threshold Preparation (anaerobic progression)

– Advanced weightlifting/gymnastics skills and stamina

– Make muscles stronger

– Begin applying strength to more difficult skills and weightlifting movements

– Improve your ability to handle lactic acid (the substance that prevents you from exercising at a high intensity for a long period of time)

Quarter 4 (approx. Nov – Feb) – Weight-lifting battery work

– Multi-modal workout capacity

– Lactate Threshold stimuli within multi-modal workouts (workouts combining lifting, gymnastics, cardio.)

– Improving ability to lift more reps at higher percentages of maximum loads

– Improve your ability to express multiple skills and domains by combining various levels of lifting, gymnastics, and cardiovascular movements into one workout.


In navigating the template, I split it up into quarters to simplify and organize things for you. The timing isn’t exact as things ebb and flow throughout the months because it may take more time to develop some fitness attributes compared to others. Further, the tests and methods to get to these objectives can vary year to year. However, we do keep some things similar as it’s fun to re-test things year after year to note measurable progress in movements, loads, and capacity. With that in mind, we have a few re-tests coming up in the month of February/beginning of march. When thinking about re-testing, the first thing that often comes to mind is “did I make an objective improvement on today’s test at the gym?”. Yes, this would be a clear black and white question. You either made the improvement or you didn’t, but here’s something to think about: “How much do I care?”. We re-test to look at progressions or regressions between test A and test B. However, what if your MAIN priority was not to make an improvement in your back-squat weight (for example), but rather you wanted to get to the gym 3x vs. 2x. This is different from “how much did my back-squat increase by?”. So, what do you value more increased back-squat load or getting to the gym 3x vs. 2x? Assigning values to these things can help create increased intention with your time and tell you how much you care about the result. From here, you can reflect on what went well and what didn’t to make adjustments for future directions.


Happy Fitnessing!