![](https://www.deucegym.com/wp-content/uploads/2024/07/dumbbells-sunday-service-deuce-gym.jpeg)
It doesn’t matter what kind of gym it is, you’ll need a clear sign of progression. This isn’t just about strength, either. If the gym has a certain fitness quality it’s focused on, it will need a strategy to develop that capacity. Development 101 in physical fitness is a foundational training element called progressive overload.
A quality training program will be structured in a way to increased loads, power expression, volume, intensity, etc. Period.
Gym’s looking to build cardiovascular capacity (run studios, row houses, cycling studios, etc) can only avoid stagnation in student development if it can progress the stimulus. Most don’t. Mixed modal gyms (HIIT studios, Barry’s, etc) are subject to the same requirements. Strength gyms also need to answer to this very basic progressive overload premise.
The problem is most gyms don’t have a great strategy for this. In fact, while most don’t have a methodology that supports progression, we also need to talk about equipment.
If weights are limited, one thing is certain. Progression isn’t a priority. Optics are.
No matter what training style you choose or where you choose to do it, ask yourself what the strategy for progressive overload is. Simply doing more classes isn’t a strategy. If you use the heaviest weights your gym has to offer, you need a new gym.
7/19/24 WOD
DEUCE Athletics GPP
Complete 3 rounds of the following:
8 Paused Front Squats
Complete 3 rounds for quality of:
10 DB Bulgarian Split Squats (ea)
:20 Copenhagen Plank Hold
EMOM 10
Min 1: 3 Hang Power Cleans
Min 2: 7th Street Corner Run
DEUCE Garage GPP
3-3-3-3
Tempo High Bar Back Squat (61X1)
Complete 3 rounds for quality of:
16 Alt DB Death Marches
8 Paused KB Deadbug Pullovers
Then, complete the following for time:
60 Goblet Squats (70/53)
40 KB Swings
20 Burpees
800m Run