25/08/2026
If you train for Hyrox, Jiu-Jitsu, Muay Thai, running, or anything that asks more from your body, but you’re NOT working on your strength, you’re leaving a lot on the table.
Our strength classes are built on compound lifts that aid the patterns you use in sport. Pushing, pulling, bracing, hinging, driving, controlling force.
Every session sits inside a 10-week cycle:
→ Volume
→ Intensity
→ Peak
→ Deload
This stops you from just “training hard” every week and instead forces your body to actually adapt in the right order.
1. Volume (Base building)
You do more total work at moderate loads.
This improves movement quality, builds work capacity, and toughens your tendons, joints, and recovery systems.
You get better at doing the work before you start trying to do the heavy work.
2. Intensity
Once the foundation is solid, the loads go up and the reps come down.
Your nervous system and muscles learn to produce more force.
This is where you start getting noticeably stronger.
3. Peak
You express the strength you’ve built. Heavier loads, higher intent, more confidence under the bar.
This is the phase where you feel the strongest and most capable.
4. Deload
You deliberately reduce stress so the body can recover, repair, and supercompensate.
Without this, progress eventually stalls or you start breaking down.
The deload is what makes the next block even better than the last one.
Most people either stay in volume forever (and never get truly strong) or jump straight into heavy lifting without enough base (and get hurt or plateau).
This cycle gives you both:
• Capacity + resilience from the volume phase
• Actual strength and force production from the intensity/peak phases
• Recovery so the gains stick and you can keep progressing
That’s why athletes who follow it can train more, recover better, and still feel stronger week after week - the program is designed to create that outcome instead of hoping it happens.
All you need to do is follow the plan.
Link in bio.
