Functional Strength




This 12 week, 48 session program is designed for the intermediate to the advanced athlete looking for a very structured strength and conditioning program and has access to a full gym.

This program follows the Block Periodization model and incorporates strength with aerobic base and finally intensity. The primary strength lifts stay the same for the entire cycle and are progressed by both volume and intensity. Each phase of this cycle builds on the previous one to build a strong strength foundation a relatively high aerobic base and finally the ability to combine those two elements during high-intensity efforts.

In addition, you will be training a lot of Olympic lifts and Olympic Lift technique

This program is ideal for experienced athletes looking to take their fitness to the next level.


Suggested Programs Prior

  • Maxxx Gainz, Yoked, Foundational Olympic

Suggested Programs After

  • Challenges, Cannonball, Hybrid 1

Suggested training frequency

  • 4 days per week

Required Assessments

  • Military Press Max Reps @80%1RM
  • Front Squat Max Reps @ 80%1RM

Required Equipment

  • Barbell
  • Plates, metal or bumper
  • Squat Rack
  • Bench
  • Dumbbells
  • Rower, Assault Bike, or Track


Program Questions: