At Madlab, our daily endeavors revolve around a meticulously crafted training program. Our mission is to safeguard a diverse spectrum of fitness qualities, ensuring we cover all the bases for our valued members. The scope of our movements is intricately linked to the levels of intensity we can effectively manage. By incorporating varying degrees of intensity, we not only facilitate recovery but also stimulate enhanced progression. This approach effectively distributes stress across a broader spectrum and introduces a multitude of novel challenges to the body.

If you're unfamiliar with how our hybrid membership works, take a moment to explore it here. It will provide you with additional insights into our unique training model.

Our program is underpinned by core training principles such as volume, effort, intensity, and progression. These principles are the guiding forces that dictate the quantity of each exercise. Our focuses are tailored to specific movement concepts and areas of the body, which we aim to strengthen and condition to suit individual preferences. This approach ensures our program is comprehensive enough to accommodate a wide range of abilities while remaining specific enough to foster continuous improvement. The areas of focus may change every 6-12 weeks, but they share enough similarities in their variations to ensure consistent progress. Our ultimate goal is to establish a foundation of strength and endurance to support our members in their daily activities.

 Here’s what we look to include regularly:

Lower-body Focus 1 + Lower-body Focus 2

There is always one type of squat and one form of hinge we’re training. These movement patterns primarily address our lower limb strength by targeting all of the leg and hip musculature. Squats, step-ups, split squats, and lunges constitute the majority of one focus, while deadlifts, single-leg deadlifts, and bridges make up the other focus. Members have benchmark variations for both the squat (3-rep maximum) and the deadlift (1-rep maximum) to periodically test; however, the principles rooted in both transfer seamlessly to other squatting and hinging variations.

Example: Having just completed a six-week phase focused on building volume in our benchmark squat variation, we now transition to reverse lunges to target single-leg strength. This allows us to continue developing lower limb strength while diversifying our conditioning methods.

Upper-body Focus 1 + Upper-body Focus 2

We continually focus on one type of pull and one form of push. These movement patterns primarily address our upper limb strength by engaging all arm and shoulder musculature. Rows, pull-ups, or pulldowns constitute one focus, while presses and reaches make up the other. Members have benchmark variations for both pulling and pushing (5 sets of max reps) to periodically assess strength endurance, and these principles typically carry over to other variations. 

Example: After a dedicated six-week phase to enhance bodyweight push-up endurance, we transition to bench press variations. This subtle shift in position and loading enables us to continue progressing with fresh challenges, further developing our upper limb strength to support our fitness goals.

Skill Transfer Focus

In simple terms, we aim to provide skill challenges that connect to future program phases. This allows us to introduce movements that evolve from simplicity to complexity, enhancing our members' agility and situational awareness. If we have specific goals in mind, there might be progressions designed to prepare you for greater success or a more effective stimulus down the road. These skills keep us sharp and attuned to our surroundings.

Example: Over the next six weeks, our members will focus on perfecting half-kneeling windmills. This serves as preparation for Turkish get-ups, a movement requiring multiple position transitions. The windmill provides practice for one part of the upcoming exercise by adding some positional awareness and shoulder endurance.

Midline Focus

The spine, ribs, pelvis, and virtually everything in-between; the midline encompasses all of these elements. It's designed to bend sideways, forwards, and backward, to twist and resist rotation. This diversity offers a wealth of variations to explore, with our selection typically biased toward exercises that foster control and strength endurance in these motions. Members will encounter new concepts while regularly revisiting a couple of go-to variations. 

Example: After completing six weeks dedicated to building anti-rotational strength with plank variations, we transition to loaded sit-ups with a plate. This transition introduces a resistance to rotational forces during one phase and focuses on bending strength in the next.

Cardiovascular Focus

This is a matter of the heart - quite literally. Our aim is to stress the respiratory and cardiovascular systems, just like any other muscle group, they require a variety of challenges to improve. Our primary tools for this purpose include the air bike, rowing machine, sleds, and running. Members have benchmark goals for both biking (10-minute output) and rowing (2000m time trial) to periodically measure their progress.

 Example: After dedicating weeks to high-intensity sprinting efforts using sleds, we shift to longer, lower-intensity workouts on the air bike. This shift in pace provides a complementary stress on the heart and offers a refreshing change of rhythm.

In the upcoming weeks, we will delve deeper into the specifics of our current training program. We’ll provide real-time insights into the details of each focus area and explain the reasoning behind our methodologies. Stay tuned for more insights that will empower you to make informed decisions about your fitness journey. Highlight the importance of our role as not just a gym but a dedicated community committed to helping you become the best version of yourself. We look forward to sharing more about our programming and guiding you toward a healthier, fitter lifestyle.


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