All member workouts for 2023 are already designed!

Have you planned out your entire 2023 training plan? Co-Founder and head coach Tim Caron takes you through ours in this video.

Why should you care about having a training program set out for the entire year? It really comes down to getting the most possible return out of your time in the gym.

If you look at the entire year, how many hours in that year can you allocate towards your health and fitness? But most importantly, of those hours, how many of them were high quality?

When we look at a day-to-day type of plan, there might be a variance in the quality you get because it's basically what we want to do in the moment. Might be challenging, it might be enjoyable, but is that actually moving you closer your goal or improving your fitness in some way?

We're looking a program as, “where do we want to be in December 2023?” From the movement prep to the organization of the exercises, to the sets and reps, to the bigger play of how that expands out all the way through to the end, we’ve reverse-engineered it, and have been very, very specific with every single thing we do. When you compare what we get from a membership at Allegiate, relatively speaking, to doing this on your own or maybe somewhere else, apples to apples, we're going to get better use of that time.

We can corroborate that with our metrics. That is why we are so diligent about tracking everything from how high you jump, to how much force is being produced in your hamstrings, to your grip strength, to wellness. Everything we track is for us to make sure that we're getting the best use of that time, so there is no wasted moment, and everything we do is based off that information so we can provide the highest quality experience for you.

What we want to accomplish at Allegiate is being deliberate with what we do to a larger overall goal. Every single day, week, month, year there's a structure and a plan to help us get there.

So what does that plan look like?

One day at a time, doing compound multi-joint movements, push, pull. Progressing that to a week: 3 total body training sessions and one supplemental class based on your goals. Doing that over the course of four weeks, each week progressing on top of each other, and then alternating month to month with the various focus of volume and intensity.

Now from a year, that’s being able to do training blocks that are really focused on a specific quality of a variety of things each month at a time – like muscular endurance or building muscle or getting stronger or increasing power – to get as much out of that as experience as possible.

For 2023, that looks like this. We start with German body composition, which is about as much muscular endurance as we’ll do. It's going to be fitness. It's going to be body composition. It's going to be really challenging. But what that's going to do is set the stage for the next block which is Paler Descending: trying to get as much weight, progressively adding and leveraging these sets and reps into something that we can build off of.

Then we're going to go into a whole new threshold of training programs that we've been really wanting to get into. So we're going to dabble into things like 20 sets of two. We're going to get back into advanced German volume training. We're going to get into these training blocks that we really wanted to get to, and now we have the position of enough members that have been here for an extended period of time.

The logistics are set up. We have the right systems in place to train our staff to be able to execute on these plans. So now we can do that. But that comes from six years of planning going into 2023.

We're ready for it. We can handle that.

That's just a taste for all of our existing members to know where we're going in 2023.

The new members that we're looking to come in and integrate into the system, you're going to have the benefit of being able to progress in that training block as well.

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