Training Cycles

Throughout the year, we focus our training through (5) training cycles per year, with an additional (1) cycle for Games qualifiers. Each cycle is designed to build upon the last, but there is no need to ever go and start at the beginning. New members are *highly* encouraged to jump right in, and stay current. In every week, we will continue towards the larger goal towards being the “three-headed player” (Strength, Skills, Conditioning), with our training cycles below providing specific progressions, instructions, and programming towards five unique skill sets.

Silverback   (April – June)

Foundational strength. Silverback aims to lay the groundwork for the season, incorporating squat wave training, overhead strength, and a focus on simply moving better through varied influx of positioning drills.

Gladiator   Games Qualifiers Only (June – August)

For those who qualify through the Age-Group Qualifier, “Gladiator” is Games-specific training for those inbound to Madison in August. This cycle runs concurrently with “Silverback” and “Grunt Work”.

Grunt Work   (June – September)

Taking our foundation from Silverback to the next level. Here we aim to build stamina strength into our weekly progressions, building capacity through barbell cycling, stamina squat sessions, and unilateral dumbbell work to improve positioning and correct imbalances.

Barbell Ninja  (September – November)

Taking out base of strength and stamina to a focus of olympic speed. A targeted progression not just towards lifting new personal bests on the clean and jerk and snatch, but a focus to dial in mechanics and technique on the olympic lifts. Olympic accessory work with dedicated clean and jerk / snatch days.

Gymnasty  (November – January)

Improving body awareness and honing in on movement stamina and quality. Progressions towards the ring muscle-up, bar muscle-up, handstand pushup, and more. A focused progression towards improving our body movement through space.

Racehorse  (January – February)

Open preparation. Inspired by the internal focus of the racehorse. Dialing in conditioning and targeted skill refinement for the movements tested in the Open.