The Science of Strength
ENGINEERED FOR EVOLUTION
We believe strength training is the foundation of a healthy lifestyle. Yet, most group fitness options lack the one thing that drives results: Intentional Progression. We fixed that.
4-Week Progressive Cycles
Random workouts yield random results. We run on 4-week blocks that shift focus through each iteration. This promotes resilience and ensures your body is exposed to specific stimuli long enough to adapt, but varied enough to prevent plateaus.
Week 1: Deload, Introduction & Form
Week 2: Load Increase
Week 3: Volume & Intensity Build
Week 4: Peak Performance
01
Deload Phase
02
Strength Phase
03
Hypertrophy Phase
04
Peak Phase
Why Frequency Matters
The “Bro Split” (hitting a muscle once a week) is outdated. Our week is set up to maximize the frequency that we hit each muscle group.
Research, including a landmark 2016 meta-analysis by Schoenfeld et al., shows that training muscle groups twice per week promotes superior hypertrophic outcomes compared to once per week.
*Example Frequency for Pectorals
Small group attention ensures intentional progressions and correct form.
Antagonist Training
Our circuits utilize Agonist-Antagonist Paired Sets (e.g., Chest vs. Back). While one muscle works, the opposing muscle recovers.
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Active Recovery
Opposing muscles get the “right amount of rest” while keeping your heart rate optimal for fat loss.
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Neural Drive
Research suggests pre-fatiguing the antagonist muscle can actually increase force production in the primary mover.
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Progressive Overload
We use SugarWOD to track every lift, ensuring you aren’t just “exercising,” but training.
Precision, Not Chaos.
Max Class Capacity
We cap every session at 12 members. This allows our coaches to actually coach—correcting form, modifying for injuries, and providing the motivation you need to hit that next PR.