How We Train

This explains how workouts are designed, why they’re structured the way they are, and what we believe leads to long-term progress.

Read this with two questions in mind:
Does this make sense to you?
Is this how you want to train?

The Big Idea

We care more about how you move than how much you lift.

The goal is to:

  • Build power, strength, and resilience
  • Keep you healthy and progressing
  • Leave you feeling better after training—not broken down
  • Every session follows this general order:
    • Power → Strength → Accessories → Restore
  • That order matters

NON-NEGOTIABLE TRAINING RULES

These apply to everyone, every session:

  • Explosive work always comes first:
    Jumps, sprints, Olympic-style lifts happen before heavy or tiring work
  • Rear delts are trained every workout Either in warm-ups or during the session
  • Hip mobility is prioritized Hips get attention before loading
  • Tempo, control, and intent matter
  • Sloppy reps don’t count
  • No bottlenecks, no waiting around for equipment
  • You should leave better than you arrived Sore is fine.
  • Beat-up is not.

HOW WE WARM UP

Warm-ups are preparation, not workouts.

  • Hips (always first)
    • 90/90 hip switches or transitions
    • Hip flexor stretch with reach
    • Controlled lateral or rotational hip movement
  • When needed Shoulders & Scapula
    • Ring or band face pulls
    • Scapular control drill

If a warm-up leaves you exhausted, it was done wrong.

EXPLOSIVE WORK

If a workout includes explosive movements, they happen early.

Examples:

  • Hang power cleans
  • Broad jumps
  • Skater jumps (lateral bounds)
  • Sprints (row, bike, or field)

Rules:

  • Low reps
  • Full recovery
  • Stop when speed or quality drops
  • Never done after heavy leg fatigue
  • Speed and intent matter more than volume.

STRENGTH & ACCESSORY WORK

Single-Leg & Hip Emphasis

You’ll see a lot of:

  • Step-ups
  • Lunges
  • Split squats
  • Skater-style work

Why:

  • Better balance
  • Healthier hips and knees
  • Stronger carryover to real movement
  • Hinge Mechanics
    • Some RDLs are done with your back against a wall.
    • This is intentional.
    • The wall forces a true hinge It prevents turning the movement into a squat
    • It reinforces proper loading patterns
  • Hip Stability
    • Standing banded fire hydrants are used to train:
    • Pelvic control Hip stability
  • Clean movement under control No leaning.
  • No cheating.

UPPER BODY RULES

Bench press may come and go depending on the phase

    If benching is limited, pushing is still trained using:
  • Push-ups Elevated or unstable push-ups
  • Pike push-ups Shoulder Priorities
  • Rear delts are emphasized
  • Front delts get controlled, light exposure
  • Rear-delt work is NOT flapping or fly-style movements

Cue we care about:

“Reach long, pull back.”

HOW WORKOUTS ARE ORGANIZED

  • Clear blocks
  • Logical supersets
  • Minimal clutter
  • Exercises placed where they make sense biomechanically
  • Workouts are designed to run smoothly with 3–4 athletes training at once.