Our Programs
Perseus
Perseus is for the busy parent/harried professional who wants to stay active and is already relatively fit and comfortable with major lifts and training movements. The program is meant to be flexible, meaning you don’t have to worry about rearranging your week in the gym, hit the days you can get in and then move on to the next week. There are four dedicated gym days, each session should take 60-75 minutes, and there are two bodyweight/activity days. Don’t sweat combining or “making up” training days, just be as consistent as possible!
The program is split into multiple cycles over roughly a year. The cycles will focus on different physical and performance goals. This is a program you can stay on indefinitely as every time you revisit a cycle you’ll be more fit, stronger, and more powerful, and able to get more out of it without trashing yourself so you can stay healthy and active while still training.
Coming soon!
Sisyphus
Sisyphus is for those of us that want to push ourselves a little more - who love embracing the grind and aren’t afraid of work that might feel a little repetitive. I wrote Sisyphus for myself by modifying Perseus to remove the flexible aspect of it. Sisyphus is only five training days a week - but the expectation is you hit all five in their entirety every week. There’s more a “choose-your-own-adventure” aspect to this program, specifically with conditioning. I tell you what the desired stimulus is, you decide how to do it - sprints, air bike work, swimming, paddling, rowing, skiing, a long walk with your dog and kids? - up to you!
This is still a program you can do while maintaining activity out of the gym, but each session will average about 90 minutes, so you have to be dedicated to your gym time and recovery (nutrition, sleep, stress management, etc.). After the initial phase you’ll train every performance trait every week. Various cycles will make sure you stay well rounded, but this program is for those that are already fit and strong who want to push themselves over time to see what they can achieve. If you need more flexibility, have compromised recovery, or need less time in the gym, Perseus is my recommendation - there’s still plenty there to keep your edges sharp.
Coming soon!
Odysseus
Has your fitness and health journey been waylaid for a bit? Life happens, and sometimes you just can’t maintain your gym routine for a while but have still managed to stay somewhat active. If so, Odysseus is the program for you.
This program focuses on returning you to the gym. It’s only 4 days of dedicated gym training, and each session should take less than 60 minutes. Don’t skip the bodyweight only days, they’ll be crucial to maintaining tendon and join health and reintroducing you to load and eventually explosive movement. This is NOT for people new to the gym, lifting, or exercise, but for those that have had an extended break from structured workouts. The program is roughly six months long, upon completion I would recommend moving to Perseus if you completed every workout and are ready for more barbell training and longer sessions, but if you like minimal training and want to keep going on Odysseus you can - this journey can last as long as you’re still maintaining a level of fitness and athleticism you’re happy with.
Coming soon!