Hey Moose Strong Athletes and Community! We know your time is valuable, but your conditioning is non-negotiable. That's why we're rolling out a classic, hyper-efficient challenge that hits your entire body in just 6 minutes (plus transitions). Introducing the “DIRTY DOZEN”—a wrestling-themed, plate-loaded conditioning circuit designed to mimic the grind and intensity of a championship match. The Challenge: The Dirty Dozen This workout is perfect as a standalone session when you're short on time, or as a brutal finisher after a heavy lift or training session. - Goal: Maximum Reps Possible (AMRAP) for each movement. - Equipment: One standard Weight Plate (start light and focus on form!). - Duration: 1 Round = 7 Minutes Total (6 minutes of work + 1 minute of transition). - Wrestling Focus: This builds the isometric strength, core stability, and cardio necessary to control a tie-up, drive through a shot, and maintain constant pressure. The Workout Structure (30 Seconds On / 5 Seconds Off) You will perform 30 seconds of work for each movement, immediately followed by a 5-second transition to the next exercise. Stay locked in! Time Block Movement (30 seconds work)Target Area 1.Plate Chest Press Chest/Anterior Shoulders 2.Plate Bent Row Back/Lats 3.Plate Back Squat Quads/Glutes 4.Plate Ground to Overhead Full Body Power/Hips 5.Plate Overhead Press (OHP)Shoulders 6.Plate High Pull Traps/Shoulder Shrug 7.Plate RDL (Romanian Deadlift)Hamstrings/Glutes 8.Plate Halo Rotator Cuff/Core Stability 9.Plate Curl Biceps 10.Plate Tricep Extension Triceps 11.Plate Jump Lunge Legs/Conditioning 12.Plate Full Front Raise Shoulders/Grip Moose Strong Coach's Notes Form is King: Since the goal is AMRAP, it's easy to let your technique slip. Maintain a strong, tight core and proper lifting posture on every single rep. Grip It & Rip It: Holding the plate for 7 continuous minutes will challenge your grip endurance—essential for wrestling! Score It: Write down your total number of reps for the full 12 movements. The next time you perform the Dirty Dozen, aim to beat your score!

Consistent loading is an “old school” training method that can be used to progressively overload volume. Remember, when talk physical training we are discussing the balance (and variation) of training cycles as they relate to intensity and volume. Consistent loading removes one of those variables (intensity) as we have a predefined load or weight that we will use during the session. This is an ideal way to train for those with limited equipment or weights available. For example, if you built a home gym on a budget and only have a barbell and 100 pounds of weights, you would not ‘not’ train, you just use the load that you have available. Consistent loading also works well for those trainees who have dedicated a lot of time to training and need either 1. A deload from the intensity or 2. Have constraints to work within (time, limitations, etc). To properly employ these techniques we will vary the volume (sets & reps & frequency) as we progress through training we will increase volume at first by increasing the number of reps, the sets, and finally the frequency. We can also adjust volume by adding modifications to the training session. Some examples of this are outlined below: Modifying Reps: Start with 5 sets by 5 reps, as the weights get ‘lighter’ we can add more reps to the first set and less to the final sets aiming for something like 10-8-5-3-2 (+3 reps) or 5 x 8 (+15 reps) or true old school training 8x8 (+39 reps). Modifying Sets: We can add more sets to increase total volume, we can also decrease sets while still increasing volume. For example, if we start with 5 sets by 5 reps, we can adjust it to a 4 sets by 8 reps using less sets but increase the total training volume. Modifying Frequency: This is where the fun begins! Modifying frequency simply means the number of times we will train a specific movement or muscle group during a training cycle (1 week for our crew). Let’s say that we want to get 5 total sets with a goal of 30 reps completed for the overhead press. We could do 3 sets of 8 on Monday and 2 sets of 3 on Thursday. This supports us in modifying intensity as well as one day may be light in sets and reps while the other higher in total training volume.

Unleash your potential with "Quick Fit Fusion," a dynamic 4-day program designed to transform your fitness routine in just 15 minutes a day! This total body blast combines mobility work, bodyweight strength exercises, and high-intensity cardio bursts to deliver a comprehensive workout without the need for equipment. Perfect for busy schedules, each session targets all major muscle groups, enhancing flexibility, building strength, and boosting cardiovascular health. Get ready to sweat, strengthen, and stretch your way to a fitter you—anytime, anywhere!

Strength training is more than just building muscles—it's a cornerstone of holistic personal development. Here's why incorporating strength training into your routine can transform your life: Physical Resilience: Strength training enhances muscle strength, bone density, and joint health, empowering you to tackle daily challenges with ease and reducing the risk of injury. Mental Toughness: Pushing through tough workouts builds mental grit and resilience. The discipline and perseverance you develop in the gym translate into other areas of life, helping you overcome obstacles with confidence. Emotional Well-being: Exercise releases endorphins, the "feel-good" hormones, which can boost your mood and reduce stress. Strength training provides a healthy outlet for emotions, promoting a balanced and positive mindset. Self-Empowerment: Achieving strength goals fosters a sense of accomplishment and self-belief. As you progress, you'll feel more empowered to set and achieve goals in other aspects of your life. Community Connection: Engaging in strength training often involves joining a community of like-minded individuals. This connection provides support, motivation, and a sense of belonging, enhancing your overall personal development journey. Embrace strength training as a vital component of your holistic growth process!

When it comes to selecting weights for your workouts, the process can be challenging. There are three primary methods for choosing weights, each with its own considerations. Firstly, there is the intuitive approach, which requires advanced training and a deep understanding of your body. Experienced lifters may opt for a lighter weight if they feel excessively tired or have had poor sleep. Conversely, they may choose a heavier weight on days when they feel strong, in order to progress their training program. The second method involves examining percentages based on your one-rep max. This requires knowing your one-rep max at the beginning of each training cycle and applying it to a linear or block periodization scheme, which can involve complex calculations. Given the intention for our training to be efficient, fast, and challenging, we will focus on the third method as our primary approach for selecting weights. This method is based on the Rate of Perceived Exertion (RPE), which measures the effort required to complete an exercise on a scale of 1 to 10. A rating of 1 indicates an easy task, while 10 represents complete failure and extreme stress on the muscular, cardiovascular, nervous, and metabolic systems. Our goal is to aim for an RPE of around 8, where we are confident in completing the seventh rep, question our ability to complete the eighth, and are certain that we cannot complete the ninth. However, caution must be exercised when using the RPE method, as there is a tendency to underestimate the effort and choose weights that are too light. For example, an athlete might complete all three sets of an exercise and rate it as a six or seven on the RPE scale when in reality, they could have been training at a four or five intensity level throughout the entire session. Therefore, it is important to avoid this mistake and accurately assess the level of exertion during workouts.