Dashboard
Today's Schedule
Upper Body Power
Strength • 60 min • Marcus Steel
HIIT Conditioning
Cardio • 45 min • Sarah Chen
Recovery & Mobility
Yoga • 50 min • Elena Volkov
Recent Activity
Strength Foundation
BeginnerBuild a solid base with compound movements and progressive overload principles.
Weekly Structure
Hypertrophy Accelerator
IntermediateAdvanced volume training focused on muscle growth, time under tension, and metabolic stress.
Weekly Structure
Combat Conditioning
AdvancedHigh-intensity fighter prep blending plyometrics, core stability, and sport-specific endurance.
Weekly Structure
Recovery & Mobility
BeginnerRestore range of motion, reduce soreness, and prevent injury with guided routines.
Weekly Structure
Workout Frequency
Strength Progress (1RM)
Body Weight
Target: 175 lbs
Body Fat %
Target: 12%
Resting HR
Athlete Range: 40-60
VO2 Max Estimate
Good → Excellent
Periodization of Macros for Strength Athletes
Learn how to cycle carbohydrates and proteins around training days to optimize recovery and performance.
Progressive Overload: Beyond Adding Weight
Explore intensity techniques, tempo manipulation, and density training for continued adaptation.
Sleep Architecture & Muscle Repair
Understanding sleep cycles, REM vs deep sleep, and how to structure your environment for peak recovery.
Zone 2 Training: The Underrated Foundation
Why low-intensity steady state cardio is critical for mitochondrial density and aerobic capacity.
Mental Toughness: Training Your Brain
Practical cognitive behavioral techniques used by elite athletes to push through plateaus and fatigue.
Ankle & Hip Mobility for Squat Depth
Step-by-step guided routines to improve joint range of motion and unlock better lifting mechanics.
Member Forums & Challenges
Best post-workout shake for hypertrophy?
Looking for recommendations on protein timing and carb ratios after heavy leg sessions. Currently using whey isolate + dextrose.
30-Day Core Stability Challenge
Join us for a progressive anti-rotation and bracing program. Daily 15-min routines with form checks in comments.
Plateau on Bench Press at 225 lbs for 6 weeks
Tried tempo work, pause reps, and volume cycling. What's next? Looking for periodization advice from experienced lifters.
Cold plunge vs sauna for recovery: data-driven take
Summarizing recent studies on contrast water therapy. Both show benefits, but context matters. What's your routine?
Meal prep templates for 5-day split training
Sharing my Sunday prep workflow. Macros balanced across days, grocery list included. Open to critiques!
Monthly Strongman Demo & Open Gym
Free admission for members. Yoke walks, atlas stones, and log press demo. Coaches available for form review.