MONTHLY FOCUS

Why have a Monthly Focus?

Our innovative class design rotates training focus aka “phase” every 4 weeks, ensuring you achieve a balanced and comprehensive workout. This structure also allows you to see results as workouts progress throughout the month.

Power and Eccentric Phase

Overview

This phase is designed to build explosive strength early in the week and reinforce it with slow, controlled eccentric work at the end of the week. Members get the best of both worlds: speed + control, power + stability, athleticism + strength.

MONDAY–WEDNESDAY: POWER

Training Goal

Develop speed, explosiveness, and fast‑twitch strength. Power training teaches members to move weight with intent — not sloppy speed, but crisp, controlled force.

How It Shows Up in Class

  • Faster reps

  • Lighter‑to‑moderate loads

  • Shorter work intervals

  • High‑intent movements (push press, KB high pulls, ball slams, fast TRX rows)

  • Machines used for power output (AirRunner, Ski, AirBike, Stairmaster bursts)

Why It Matters

Power training improves:

  • Athleticism

  • Reaction time

  • Strength carryover

  • Metabolic output

  • Confidence under load

You will feel fast, athletic, and energized.

THURSDAY–FRIDAY: ECCENTRIC

Training Goal

Build strength, control, and joint stability by slowing down the lowering phase of each lift. Eccentric work is where real strength is built.

How It Shows Up in Class

  • Slower lowering phases (3–5 seconds)

  • Moderate‑to‑heavy loads

  • Fewer reps, more control

  • Tempo‑based movements

  • Increased time under tension

Why It Matters

Eccentric training improves:

  • Strength

  • Muscle growth

  • Joint health

  • Movement quality

  • Injury resilience

You will feel strong, stable, and powerful.

Access Workout Slides | Free for Members, $20/Mo Non Members

Go to “Categories” and Click on “Strength Training” below and use the Google slide link to access current workouts