MOVE Programming is what we believe makes us different than other studios. Our thoughtful programming is designed to progress each person safely through our functional fitness cycles: Strength, Work Capacity, and Stamina, which are proven to help you MOVE the way you were meant to and minimize over-training and injury. We recommend 3x/week to maximize your movement potential, however you can make great strides with 2x/week.
Is a 3-week cycle focused strictly on getting stronger at the foundational movements (Press, Push Press, Back Squat, Front Squat, Deadlift, Box Squats, Hip Thrusts, Split Squats, Floor Press, and Pull-ups) which makes your everyday tasks simpler. There will be a small amount of high intensity work (maintenance) within this cycle. Mobility and durability are included in every MOVE workout.
Is a 3-week cycle focused on improving your anaerobic threshold with high intensity training. This cycle is very mentally challenging but rewarding, and during this cycle most members see their biggest improvements. There will be small amounts of strength (maintenance) in this cycle to maintain what you have gained in the previous strength cycle. Mobility and durability are included in every MOVE workout.
Is a 2-week cycle focused on nonstop MOVE-ing for the duration of the hour you are in class. You should be able to hold a conversation throughout the entire workout. If you cannot hold a conversation you are going too hard. Pull it back. Mobility and durability are included in every MOVE workout.
Mobility and durability will always be a part of every cycle and every workout. It will help, if not guarantee, that you will stay healthy while you learn to become an awesome MOVER!
Is a 1-week “break” between each of the cycles. We use our transition weeks to test or retest movements depending on our focus within a given cycle. Within the transition week we also give more emphasis on core, mobility and recovery.
Maintenance Workouts are periods within a cycle that are not our main focus, but a workout with the idea of not losing what we have already gained in previous cycles.
Why are maintenance workouts are important during Strength, Work Capacity, and Stamina Cycles???
Work Capacity maintenance is important to maintain a certain level of conditioning and fitness while we are moving heavier loads and getting stronger.
Work Capacity Cycle:
Strength maintenance is there to help maintain a level of strength while we are pushing the pace on Work Cap days.
Both Work Capacity maintenance and Strength maintenance are utilized during Stamina to maintain a certain level of conditioning, fitness and strength while we are working on endurance and mental fitness.
Ideal Training Schedule for 3X/Week:
2 cycle focus days and 1 maintenance day
Ideal Training Schedule for 2X/Week:
1 cycle focus day and 1 maintenance day
If you have any more questions about our programming and want more clarification please feel free to reach out!