Welcome to Week 4. By now, these workouts should feel like part of your training routine—not something you have to convince yourself to do. That's a win. The strongest athletes aren't the ones who have one great workout. They're the ones who consistently show up, week after week, and put in quality work. Your path: IGNITE BW = Bodyweight track or IGNITE FULL GYM= Full Gym track Both versions of Workout 6 are posted in the comments. Today's focus: Train with purpose. As you move through today's session, pay attention to: - Moving through a full range of motion. - Controlling every rep, especially on the way down. - Staying stable through your core. - Maintaining good posture, even as you begin to fatigue. Don't just complete the workout—coach yourself through it. The habits you're building now will carry into heavier training, bigger race goals, and every phase that follows. When you finish, check in below with: BW DONE or GYM DONE And answer this: What's one movement that feels noticeably stronger or more comfortable than it did during your first week?

Added something new to the classroom — RESTORE: Corrective Exercises If your assessment score landed between 0 and 6, this is where you start. If you scored higher but struggled with a specific movement, pull that sequence and add it to your warm-up before your Ignite sessions. Six corrective sequences, one for each assessment movement. Work the ones that apply to you, three days a week for two to three weeks, then retest. Simple as that. Go check it out.

Three weeks in, and you're starting to build something. The movements should feel more familiar. Your setup should be quicker. Your confidence should be growing. That's exactly what Ignite is designed to do. The goal isn't to rush ahead—it's to build a foundation that will support every phase that comes after. Your path: IGNITE BW = Bodyweight track or IGNITE FULL GYM= Full Gym track Both versions of Workout 5 are posted in the comments. Today's focus: Consistency over intensity. As you move through today's workout, ask yourself: - Am I moving with more control than I did in Week 1? - Are my positions stronger and more stable? - Am I choosing quality over speed? - Am I finishing the workout feeling challenged—but ready to train again tomorrow? Remember, strength training for endurance athletes isn't about seeing how tired you can get. It's about becoming stronger, more resilient, and more efficient so you can swim, bike, and run at your best. Keep stacking quality sessions. The results come from consistency. When you finish, check in below with: BW DONE or GYM DONE And share one thing that feels easier or more confident today than it did when you started.

Week 3 starts here. This is Workout 4 of Ignite, and by now the goal should feel familiar: Build strength with control, keep the work appropriate to your level, and make it support your triathlon training. At this point, we’re not just “starting” anymore. We’re building. That does not mean forcing progress or chasing fatigue. It means showing up with a little more confidence, a little more rhythm, and a better feel for what good reps are supposed to look like. Your path: IGNITE BW = bodyweight track IGNITE FULL GYM= gym track Both versions of Workout 4 are posted in the comments. Focus for this session: - move with intent - own the positions - keep the reps clean - stay honest with the effort - build quality before you build more By Week 3, progress might look like: - smoother movement - better control - more confidence in the setup - less wasted motion - better awareness of what still needs work That all counts. If you get it done, check in below with: BW DONE or GYM DONE And if something felt better, stronger, or more organized this week, say that too.

Yes — this is a repeat of Week 1 / Workout 1. That is on purpose. The goal this time is not just to get through it again. The goal is to do itbetter. That might mean: - moving with more control - feeling more stable in each position - needing less time to figure things out - making smoother transitions - using better range of motion - choosing the right level with more confidence - finishing the session feeling more organized instead of just tired That’s a big part of Ignite. Before we pile on more variety, we want to give you a chance to actually learn the movements, clean them up, and build some rhythm. Your path: IGNITE BW = bodyweight track or IGNITE FULL GYM= gym track Both versions of Week 2 / Workout 1 are posted in the comments. Your focus this time: - own the positions - slow down where needed - clean up the reps - notice what feels better than last week - notice what still needs work This is how progress starts to show up early: not always by doing more, but by doing the same work with better quality. If you get it done, check in below with: BW DONE or GYM DONE And if something felt noticeably better this time around, say that too.