MovementLink Programming Macrocycles

All workouts also have scaling and equipment substitutions that require only a dumbbell, a kettlebell, or a ruck i.e. a weighted backpack.

Results don’t come from efficiently by putting random workouts together that use different body parts. Our “macrocycles” are long-term workout plans based on scientific principles and gold standard methods learned from the best in the world and designed to get maximum results from your time in the gym. Taking advantage of adaptation and physiology responses to workouts, each of our macrocycles contain within them 5 different mesocycles of training, each one building on the previous. We start with a hypertrophy, or muscle building cycle, designed to build new lean muscle on your body. Our workouts and exercise selection are more general as we build a strong foundation of technique on which to build on for the rest of the cycle. We then move into a strengthening cycle where we strengthen the new muscle and continue developing our technique and form with it. From there we move into a peaking cycle, where we tie all our strength, cardio, and techniques together as get more specific to functional tests that matter for your individual goals. After the peaking cycle, we will taper for a week and then test our fitness with our Benchmark Testing Week! Benchmark week shows up the with the same benchmark workouts, skills tests, and movement tests after each cycle, so we have a consistent test to see if you are moving in the right direction. These are the macrocycles that were followed by the MovementLink Gym and CrossFit City Limits and, for our online folks, within these we offer a lot of online and in-person individualized coaching that supports these workout programs, so please just let us know how we can help! Enjoy!!!

“Fear can hold you prisoner. Hope can set you free.”

Also created during the COVID-19 Pandemic of 2020, this macrocycle is designed with no rowers or exercise bikes making it perfect for a gym starting out or someone following along from home. Everything in this cycle can be scaled down to a single dumbbell, kettlebell, or ruck sack.

During the COVID-19 Pandemic of 2020, our gym had to adapt to many changing circumstances. To reduce personal air flow around the gym, this macrocycle is designed without the use of rowers and exercise bikes and so is perfect for a gym staring out or an individual who has limited equipment at home. Everything in this cycle can be scaled down to a single dumbbell, kettlebell, or ruck sack.

Take Your Lifting to the Next Level!

This 15-week macrocycle is designed to bias developing your strength and Olympic weightlifting technique with enough metabolic conditioning to make sure you’re still advancing your overall fitness.

Using the Coach’s Eye app, it is extremely easy to share videos back and forth. You send your workouts and I provide audio, visual, and slow motion feedback and information on exactly what and how to improve!

Want a workout program that fits your exact equipment, fitness level, and goals? Personal programming can be the perfect solution as I custom fit workouts to your unique context!

The MOMENTUM Results program is designed to help you unplug from the Matrix that is the current world we live in and learn how to make living a healthy life an enjoyable and easy part of life! Learn how to turn yourself into the person you want to become!