Functional Fitness Training Block: Resurgence Cycle
Hey R3VIVE Athletes,
Our next programming cycle runs from July 12th to September 12th. It’s an 8-week cycle, so it’s a bit shorter than the last one. We’ll be bringing back some Olympic lifts and continuing with the A-B week progressions.
Functional Fitness: Shifting our focus from base building, this shorter cycle emphasizes full lifts and classic conditioning. We’ll rebuild strength in Olympic lifts, refine skills, and train with renewed purpose and energy.
Track Specific Goals
Build
This A-B week cycle is designed to build foundational strength through consistent progression, with a strong focus on Back Squats and Deadlifts, including variations for balanced weekly training.
Conditioning will re-establish aerobic power and introduce skills without them becoming a limitation. We will also prepare you for a series of classic benchmarks. See the chart below for details.
Perform
Continuing our A-B week progressions, this cycle will allow us to focus on specific fitness aspects while maintaining exercise variety. We’ll emphasize Olympic lifts, gymnastic endurance, and bar strength.
Conditioning will aim to rebuild aerobic power and reintegrate skills into workouts, following a limiter-focused phase. This cycle also serves as preparation for a series of classic Benchmarks; refer to the chart below for details.
Pump
Pump has recently implemented a program where two lifting days are globally themed:
- Mondays: Focus on pushing exercises for both lower and upper body.
- Fridays: Focus on pulling exercises for both upper and lower body.
The second progression will revert to separate movement pattern days, such as lower push, lower pull, upper push, and upper pull. This cycle will emphasize moderate-volume, high-intensity lifts for strength, followed by unilateral work to enhance strength balance. Refer to the chart below for a detailed breakdown of the second cycle.