With the Sweat Den Method being based on an Annual Training Plan, we approach the summer months with a different intention and strategy. The summer months are looked at as “In Season”. The hope is that we all are spending more time outside, and taking advantage of the sunshine and ease of getting more exercise and movement than we typically do in the fall and winter. A fitness driven lifestyle is a way of life. Something that continues to remain a constant, regardless of the time of year, and supports growth in all other aspects of life. That’s why we create Summer programs focused on a maintenance / conditioning program. Our summer programs are generally marked by moderate to high intensity training, with moderate training volume and frequency, to address travel, change in training schedule, more time outside, etc. A certain amount of training AND recovery need to occur to maintain your fitness through the summer months. 

The Principle of Reversibility states that when a training stimulus is taken away from an athlete for an extended period of time, they will not be able to maintain a certain level of performance. Over time, the gains that were achieved will return to the original level. For example, when an athlete takes the summer off from training they can expect to become detrained. Maintaining strength, muscle, endurance, body composition requires strategy, intention, and effort.

The intention in providing our Summer Programs, both in person and on demand, is to counteract the principle of reversibility, and continue to see progress during the summer months. In addition to our programs, we have created three Nutrition Guides, located under the “Nutrition” tab in the member portal.

Whether it be intentional or unintentional, does your current training program address these principles and hold a strategy and intention that leads to results? Failing to plan is planning to fail. Staying consistent with our summer programs and utilizing our structured training and nutritional guides will support your growth through the summer months, all you have to is commit to the minimal effective dose and continue to commit to your long term health and wellness journey.

Our Summer Programs and Nutrition Guides are available now in the member portal.

Training Programs:

We have over 20 weeks of workouts to support your continued growth throughout the summer. 

June: Summer Sweat / A four week, 28 day program comprised of 20 thoughtfully programmed high energy workouts designed to build muscle, improve conditioning, and get lean.

June/July/August: Express / A 12 week program focused on Intentional strength training for fat loss without comprising strength or muscle mass, and optimizing body composition to look and FEEL your best. In addition, this style of training supports an improved metabolism and healthy hormone production. 

Travel: Total Body Sculpt / A 21 day program that is guaranteed to sculpt, strengthen and tone your entire body, thru low impact + high energy workouts. SCULPT consists of 12 workouts that are broken up into 4 different formats each week: total body sculpt, upper body sculpt, lower body sculpt & sweaty sculpt. This program is the perfect travel companion to take on the road. 

Nutrition Guides: 

Sweat Den Nutrition Guide: Macro suggestions, portion guides, sample weekly meals, 50+ recipes

No B.S. Fat Loss Playbook: 10 Training Principles to losing fat and building muscle.

Weekly Grocery List: A go-to grocery list to take the guess work out of shopping including go to brands, supplements, etc.