Welcome to our fitness community!

We’re excited to have you here and help you make the most of your training experience. On this page, we’ll provide you with everything you need to know to get started on the right foot.

Personalized Fitness & Community Support

Our program, with the provided modifications, suits most fitness levels. While we do not offer 1-on-1 coaching, we encourage you to ask questions about the program or your limitations. Our coaches and members are ready to help you adjust as needed. Access to the Fitness Academy Members Facebook group is included in your membership, offering support and feedback to enhance future cycles. Make sure to use it!

Core Physical Fitness Qualities

Our training plan focuses on general physical preparedness, aiming for lifelong fitness without a specific endpoint. We continuously cycle through different phases to sustain and improve overall fitness, without the need for peaking or tapering phases. This approach promotes health and fitness longevity, making it ideal for those who want to be well-rounded in all fitness qualities, such as:

  1. Muscle & Body Composition
  2. Strength & Power
  3. Cardiovascular Endurance & Work Capacity
  4. Athleticism
  5. Mobility & Flexibility

Specific training focuses are achieved through additional programs. As an active member, you can access these supplementary programs. Whether you aim to improve your running, achieve your first strict pull-up, or need bodyweight workouts for vacation, we have a program tailored for you. Our library is growing monthly, so explore all available programs here.

Foundational Movement Patterns

We do not structure our training around specific body parts, rather our programming prioritizing six foundational movement patterns (i.e. six general ways that our bodies move) that are vital for a comprehensive development. These patterns mimic everyday movements and are integral for developing broad range of physical capabilities. Throughout each training week we cover these patterns multiple times, to ensure a complete full body development and function.

  1. Knee Dominant: Building strong legs and glutes through exercises like squats and lunges.
  2. Hip Dominant: Focusing on the powerhouse of your body with movements such as deadlifts and hip thrusts.
  3. Push Movements (Horizontal & Vertical): Developing upper body strength and endurance with exercises like push-ups and overhead presses.
  4. Pull Movements (Horizontal & Vertical): Enhancing back and shoulder muscle groups through exercises like rows and pull-ups.
  5. Bracing: Core exercises that involve both rotation and anti-rotation movements to fortify the central stabilizing muscles of your body.
  6. Locomotion: Exercises that enhance efficient movement patterns, including loaded carries and crawls.

Energy Systems Development

Our training program targets various energy systems in the body to ensure comprehensive physical development. These systems often overlap during exercises, providing energy for different types of workouts:

  • Phosphocreatine System (ATP-PC): Used during short, high-intensity activities like sprints or heavy lifting.
  • Glycolytic System: Engaged in high-intensity, short-duration workouts like middle-distance running or circuit training.
  • Aerobic System: The primary energy system for endurance activities such as long-distance running or cycling.

For a more detailed explanation of these energy systems, check out our comprehensive guide here.

Training Session Structure

Each training session will include four segments:

  1. Prep Work
  2. Performance Work
  3. Conditioning Work
  4. Cool-down

Each segment is an important part of the puzzle to help you achieve your fitness goals. A thorough explanation of each segment is provided below.

1. Prep Work

Prep work is an important part of our fitness plan, serving as more than just a warm-up. It prepares your body for both performance and conditioning segments. Our daily prep work includes strategically placed components like rotation exercises, stability work, and weekly plyometrics. These elements enhance the program’s effectiveness and ensure essential movement patterns are not overlooked, contributing to your overall development.

2. Performance Work

This segment includes progressions for power, strength, and hypertrophy commonly found in bodybuilding or strength-specific programs.

Note: Like prep work, depending on the training cycle, the performance work segment may also include low level exposure of exercises that target additional aspects of fitness, such as athleticism, stability, mobility, and more.

Most days, your training session will start with a compound exercise, followed by an accessory segment consisting of supersets (two exercises performed consecutively) and giant sets (three or more exercises done in a row with minimal rest).

Note: Recent studies show that supersets can be as effective as traditional straight sets for building muscle and strength while also saving time.

Set Ranges

In each performance work segment, you’ll notice a set range (e.g., 3-4 sets). This means you can choose to perform 3 or 4 working sets based on how you feel and your experience level with the exercise. This flexibility accommodates individual differences and fitness levels.

As we progress through the training block, the number of suggested sets will increase (e.g., 4-5 sets). If you did 3 working sets in the first week, you might do 4 sets in week 3 or even 5 sets if you’re feeling good. Conversely, you can scale back if needed.

Note: Please note that working sets do not include warm-up sets. Always ensure you do at least 2-3 warm-up sets before starting your working sets.

Repetition Ranges

For the majority of progression within the performance work, we include repetition ranges (ex. 8-12) instead of specific weight loadings to accommodate individual differences and equipment availability.

It’s up to each member to determine the appropriate weight for each exercise based on their fitness level and experience. Unless specified otherwise, the aim is to reach close to failure (2-3 RIR, or reps in reserve) or failure (0 RIR, or reps in reserve) on each set of an exercise within the indicated rep range. For an explanation of reps in reserve, check out this guide.

By following these guidelines, you can safely and effectively select weights for your performance work sets, ensuring you get the most out of your training sessions.

Performance Work Sets, Reps, and Weight Selection


3-4 Sets
6-8 Back Squat with a 2-second pause at the bottom
Rest 2 minutes between sets

How to Select Weights for the Example Above:

Choosing Your Sets:

You can perform either 3 or 4 working sets based on how you feel and your experience level with the exercise. If you’re new to the program or this type of training, consider starting with 3 sets. If you’re more experienced, go for 4 sets

Choosing Your Weight:

Warm-Up Sets: Start with 2-3 warm-up sets (these do not count towards your 3-4 working sets).
Working Weight: Choose a weight that allows you to complete 6-8 reps with 2-3 reps in reserve (RIR) while maintaining the 2-second pause on each rep.
Adjustments: If completing 8 reps feels easy (more than 3 RIR), increase the weight. If 6 reps are difficult, decrease the weight.
Optional Increase: For those with more experience, aim for 0-1 RIR on the last set or two.

Key Points:

Start with 2-3 RIR: Ensure you begin with 2-3 reps in reserve, considering the 2-second pause or any other specified intensification technique.
Adjust Based on Fitness Level: Modify the weight based on your fitness level and how you feel each day.
Maintain Proper Form: Always prioritize proper form. If you can’t maintain good form, reduce the weight. Never sacrifice form to meet the rep range.

Advanced Training Techniques

Depending on the training block, the performance work segment may include various hypertrophy or strength training intensification techniques, such as drop sets, cluster sets, myo-reps, tempo variations, and others. For more information on these techniques, check out our comprehensive guide here.

3. Conditioning Work


Every conditioning segment will include a pacing indicator. Pacing refers to the intended approach we want to take when performing a workout, ensuring the desired stimulus is achieved.

We categorize pacing into four categories: Forever, Sustainable, Aggressive, and All-Out.

  • Forever: This is the pace where an athlete feels like they can maintain for durations of 1 hour or more. It is suitable for workouts lasting 30-40 minutes or recovery sessions. Easy pacing allows for maximal recovery, enabling athletes to maintain consistent performance throughout.
  • Sustainable: Considering the total volume of the workout, this is the quickest pace an athlete can sustain for the duration of a workout, regardless of its format (continuous or interval-based). This pace is what we would expect in a medium-to-long workout where it doesn’t make sense to go faster than is sustainable, and a consistent pace should be held with no serious drop-offs.
  • Aggressive: Considering the total volume of the workout, this pace is intentionally faster than what an athlete would be comfortable maintaining in a straight-through workout. Typically, this pacing is applied to shorter conditioning sessions or intervals.
  • All-Out: Reserved for very short, high-output workouts with ample recovery time between efforts. Athletes should only focus on the immediate task, not holding back and disregarding the workout’s total volume.

Remember, these pacing levels guide how to approach a workout, not the effort you put in. Your effort should always be close to 100%, adjusted for how you’re feeling on any given day., even if the pace is labeled as “Forever.”

To learn more about effective pacing strategies for your conditioning workouts, check out our full guide here.

Conditioning Work Weight Selection

When it comes to selecting weights for conditioning workouts, generally it’s important to choose a weight that allows you to complete the first round of a workout at the indicated pacing level while maintaining good form, unbroken, or without significant pauses.  For subsequent rounds, depending on a workout it might be a good idea to strategically break up your reps in order to maintain good form and maximize the benefits of the workout. Before beginning the workout, it can be helpful to perform a few reps with the weight you plan to use in order to get a sense of what it will feel like and come up with a plan for how you will break up your sets.

It’s worth noting that the suggested weights provided below can be subjective, as they will depend on each individual’s current fitness level and training experience. Rather than getting too hung up on the suggested weights, focus on moving with intention and maintaining good form. The most important goal is to enjoy the process and make the most of your workouts.

Suggested Weights

Male 65-95lbs (30-43kg), Female 35-65lbs (16-29kg).

Male 35-50lbs (15-22.5kg), Female 20-35lbs (10-15kg).

Male 53-70 lbs (24-32 kg), Female 26-44 lbs (12-20 kg).

Use these weight ranges as a guideline for your workouts unless otherwise noted. Each barbell, dumbbell or kettlebell weight should be appropriate for your current fitness level and training experience. As you progress, you may need to adjust the weights to match your abilities.

Plyo Box Height
Male 20-24″ (50-60cm), Female 16-20″ (40-50cm).
Broad Jump Distance Equivalent: 
Male 4-5′ (1.2-1.5m), Female 3-4′ (0.9-1.2m).

Use these plyo box or broad jump height suggestions for your workouts unless otherwise noted. Adjust the height based on your fitness level and training experience. If you’re new to this type of training, start with a lower height and work your way up.

Male 14-20lbs (6-9kg) to 10-foot (3 meters) target, Female 10-14lbs (4-6kg) to 9-foot (2.7 meters) target.

4. Cool-down

Our cool down routine helps you recover after your training session. This segment includes basic static stretches that require no additional equipment. These stretches improve flexibility, reduce muscle soreness, and prepare you for your next session.

Our Approach to Periodization

Periodization is a training method that divides a program into distinct cycles or phases, each with specific goals. It optimizes performance and prevents overtraining by varying workout intensity and volume over time.

We’ve tailored this model to our all-inclusive program aimed at enhancing strength, muscle mass, and conditioning. Instead of peaking for a specific goal, our approach focuses on continuous improvement, aligning with the concept of lifelong fitness.

Key Points of Our Periodization Model

  1. Two Main Phases:
    • Accumulation (Hypertrophy-focused) Phase (First 4 Weeks): Focuses on hypertrophy with higher rep ranges and moderate loading to build muscle mass.
    • Transmutation (Strength-focused) Phase (Second 4 Weeks): Shifts focus to strength with lower rep ranges and higher loading, potentially adding progressions for power.
  2. Deload/Bridge Weeks:
    • Includes two weeks at the beginning of each cycle for recovery, adaptation and movement exploration.
  3. Continuous Conditioning Work:
    • Integrates conditioning throughout the training block, gradually increasing aggressive or all-out pacing workouts towards the end of each cycle.

Training Schedule

This is just an example training schedule that we recommend, but it may vary based on an individual’s availability and training goals. Our training schedule consists of five days per week, with rest days on Thursday and Sunday. The schedule for the week is as follows: Monday – Day 1, Tuesday – Day 2, Wednesday – Day 3, Friday – Day 4, and Saturday – Day 5.

Frequently Asked Questions

What are supersets?

Supersets are a type of workout format in which you perform two exercises back-to-back, with a designated amount of rest in between. Another related concept is a giant set, which we often utilize as well; this involves performing 3 or more exercises back-to-back. Performing specifically 3 exercises is sometimes referred to as a tri-set.

It’s important to adhere to the prescribed rest periods in superset, tri-set, or giant-set progressions, as they are designed to elicit a specific response from your body. Try to time your rest periods precisely to get the most out of the workout.

What are time caps?

Time caps are guidelines that indicate the maximum duration to complete a workout, helping to pace yourself accordingly. For instance, a 20-minute time cap suggests a more sustained pace compared to a 10 or 15-minute cap. They serve several functions:

  1. Injecting urgency and intensity into the workout.
  2. Promoting safety by preventing overexertion and reducing the risk of injuries.
  3. Creating a balanced environment for athletes of varying abilities to compete and compare performance.
  4. Facilitating workout scaling to accommodate different fitness levels by adjusting time caps.

It’s important to try to finish the workout within the time cap, but it’s not a big deal if you don’t. Simply mark the number of rounds and reps you completed before the time expired. This can help you gauge your progress and see how you improve over time. Paying attention to your pacing and how you feel during the workout can also help you determine the right weight for you and ensure that you are getting a safe and effective workout.