Functional Fitness Training Block: Summer 25′
Hey R3VIVE Athletes,
Our next training cycle will be an 11-week Terminus Cycle, which combines Murph preparation with longer strength progressions, featuring A-B week variations. The first four weeks focus on Murph preparation, followed by higher-end strength work, including lifting on Thursdays.
Pump workouts will feature two full lower body strength days (unilateral and bilateral) instead of separate squat and hinge days. Upper body will focus on bench press and horizontal pulling on separate days.
Track Specific Goals
Build
This spring cycle, expect to see a return to basics through a linear strength progression.
Strength will look to work on back squats, push press, and deadlifts. This progression will remain simple so that the focus can be on refining technique and building consistency without too many distractions.
Perform will also see a return back to the basics so expect there to be some overlap between the two tracks.
Our main tests at the end of this block will be a 3 RM pause back squat, and a 5 RM deadlift.
For Conditioning we will bring in themed days. This will help create structure while also allowing us to build in a variability to keep everything fresh, fun, and challenging. Each day will have a specific focus with our main test at the end of the cycle, being a 10 min bike test.
Perform
This cycle’s strength will be on a A-B Week progression. You will see a much larger focus on strength work that will alternate weeks. This will let us focus on heavy lifting followed by a day of lighter lifting.
You’ll notice that our A-B week cycles offset each other so that you do not do heavy lifts back to back days.
Conditioning will be very well balanced trying to hit different time domains week to week, and day to day.
pump
Pump will start a new strength cycle at the same time as functional fitness will. With the first portion of the cycle not separating the lower push and pull but instead having a unilateral and bilateral day focus. Our upper strength will focus on horizontal pulling strength and close grip bench.