Functional Fitness Training Block: Summer 25′
Hey R3VIVE Athletes,
Get ready for warmer weather, Murph prep, and more running! This 11-week training block starts May 5th and runs through July 14th.
Functional Fitness: We’re shifting to an A-B week strength progression, providing training flexibility and preventing back-to-back heavy/intense days. This alternating schedule ensures adequate recovery, which is crucial for progress. Let’s stay consistent and have fun!
Pump: Our focus remains on building muscle and strength with higher rep ranges, but with a new twist. Lower body days will alternate between unilateral (single-side) and bilateral (both-sides) training. Upper body strength will still be split into separate pull and push days.
Build: This cycle, we’re moving away from isometrics and pauses to more traditional tempos. The A-B week format will bring variety while ensuring progression on similar patterns. Expect more variance and fewer linear progressions in Build compared to Perform, emphasizing general fitness.
Conditioning: The first four weeks will prioritize Murph preparation with higher volume gymnastics and running. For the remainder of the cycle, the focus will be on well-rounded fitness. You’ll see conditioning days that may deviate from the traditional “functional fitness” format, potentially focusing on dedicated cardio or functional bodybuilding.
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 (5/5/2025 to 7/14/2025) will heavily emphasize strength training, with alternating A and B weeks. These weeks will balance foundational strength exercises with targeted skill development, featuring heavy lifting one week followed by lighter lifting the next. The weekly structure will remain consistent to provide a reliable routine.
Conditioning will focus on pushing limits to prepare for an end-of-cycle test. The initial phase will emphasize building an aerobic base and preparing for the annual Murph challenge.
pump
PUMP will follow an A-B week structure similar to Functional Fitness, emphasizing higher repetitions and increased volume. While the A and B weeks will feature variations of the same exercises, a wide variety of movements is not the primary focus. Instead, concentrating on consistent movements over time allows for gradual but sustained progress, ultimately leading to greater long-term growth and improvement.
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