Live a STRONG LIFE - 2022 Cycle 1 Outlook

In June 2021, we launched our “Strong Life” training program for adults wanting to build strength, athleticism and improve body composition. We are only six months in and we are off to a BIG start.

Now in 2022, it’s a new year, but the same mindset…get better!

In this article, we will take a glimpse at our first Strong Life cycle of 2022.

Strong Life training is structured as a 3-day per week, total-body program. We build the program in three week cycles, with each week progressing off the previous. This allows our members to build strength and movement skills in a variety of movement patterns before we switch it up.

Breakdown

Exercises

Each cycle we choose a lower body, upper body and total body exercise as our primary, or “Tier 1,” exercises to focus on through the cycle. These exercises will be our first strength exercise of the day, the top priority of the training session.

Tier 1 Exercises - Cycle 1

• Lower Body (Day 1) - Trap Bar Squat

• Total Body (Day 2) - Kettlebell Clean

• Upper Body (Day 3) - Barbell Overhead Press

Following our Tier 1 exercise, we will continue with several other exercises in our Tier 2 and Tier 3 portions of the session. You can check out our Tier 2 and Tier 3 movements this cycle in the graphic below.

Sets/Reps

For Tier 1, we will follow a 10/8/6 protocol to help build strength and muscle. This protocol is based off the very popular Wendler 5/3/1 protocol, just with different reps.

Week 1 - 3 x 10

Week 2 - 3 x 8

Week 3 - 3 x 10, 8, 6

Each week we are building up to a “heavy” set by set 3. The goal is to push our limits and challenge ourselves, but NEVER miss a rep.

Set 1 - Light weight

Set 2 - Moderate weight

Set 3 - Heavy weight

For Tier 2 and 3 we will use a variety of set and rep protocols and also mix in tempo work to help build movement efficiency and strength in those exercises.

Cycle 1 begins TODAY (1/3/21) and it’s never too late to get started. Check out the training section of the website and fill out the contact form for more info on how you can start building and living a STRONG LIFE today!

Also, if you don’t live in Northwest Missouri, aka God’s Country, to train in-person with us, you can follow along with the Strong Life program remotely via our Teambuildr app. You can find more information and purchase here.

Doesn’t matter, get better

Stay strong,

Gage