Introducing the Grouse Strength Loop
At Grouse Studio, we’re always looking for ways to enhance your fitness journey, ensuring you experience clear progression and long-lasting results. That’s why we’re excited to introduce the Grouse Strength Loop (GSL), a meticulously designed 4-month cycle that guides you through phases of foundational training to peak performance. This will be applied to all of our Strentgth Classes, which cover Chest Presses, Squats, and Deadlifts.
Let’s take a look at the structure.
Phase 1: Foundation & Stability
- Focus: Balance & Base-Building
- Rep Range: 12-20
- Intensity: 6-7
The first phase of the GSL, Foundation & Stability, sets the groundwork for your fitness journey. This month focuses on balance and base-building with a higher rep range and lower intensity. By incorporating unilateral exercises, you’ll develop a solid foundation that prepares your body for more challenging and intense workouts ahead. Expect to enhance your stability and overall functional strength.
Phase 2: Muscle Growth
- Focus: High Intensity & Volume
- Rep Range: 8-12
- Intensity: 8-9 (75% of your 3RM)
As we move into Phase 2, the spotlight shifts to Muscle Growth. This phase is all about increasing intensity and volume. With a rep range of 8-12 and intensity at 75% of your 3RM, you’ll push your limits with minimal rest between sets. The goal here is to maximise muscle hypertrophy, pushing to failure to achieve noticeable gains in muscle mass.
Phase 3: Power & Endurance
- Focus: Strength & Stamina
- Rep Range: Power: 4-8, Endurance: 15-20
- Intensity: 7-8
In Phase 3, we blend Power & Endurance for a well-rounded approach to strength and stamina. This phase consists of power exercises with lower reps (4-8) and endurance exercises with higher reps (15-20). By maintaining a standard intensity, you’ll develop explosive power while also building the endurance needed for sustained physical activities. This dual-focus ensures you’re not just strong, but also resilient and versatile.
Phase 4: Peak Strength & Performance
- Focus: Maximum Strength
- Rep Range: 3
- Intensity: 8-10 (85-100% of your 3RM)
The final phase, Peak Strength & Performance, takes you to the pinnacle of your fitness journey. With very high intensity, reaching up to 100% of your 3RM (and a low rep range of 3), this phase focuses on heavy lifts with significant rest periods between sets. Starting with a thorough warm-up and activation routine, you’ll engage in maximal strength exercises that push your performance to new heights.
Why the Grouse Strength Loop?
The GSL is designed to provide more transparency in our class planning, helping you know what to expect throughout the year. By cycling through these four phases, we ensure that you’re continuously challenged and progressing in your fitness journey. Our approach maintains a “bouncing intensity” where Phases 2 & 4 are higher intensity, and Phases 1 & 3 are lower intensity, allowing for recovery and growth.
Continuous Improvement
To keep us moving forward, we base our weights off our 3 rep maxes (3RM), which we test three times per year. This allows us to constantly update our targets and bring you closer to your goals. With the Grouse Strength Loop, you’ll build a strong foundation, grow your muscles, enhance your power and endurance, and reach peak performance. This type of progression is designed for long-lasting results that are hard to lose.
How to Use the GSL for Your Goals
The Loop isn’t just a training cycle; it’s a versatile tool to help you achieve your specific fitness goals. With three cycles per year, you have the flexibility to tailor your training approach. Here’s how you can maximise the GSL to meet your objectives:
- Focus on One Exercise All Year: If you have a particular lift you want to excel at, dedicating the entire year to this exercise can lead to significant improvements. By cycling through the GSL phases three times, you’ll continuously build on your strength, power, and endurance, leading to mastery of the chosen lift.
- Change the Exercise Each Loop: For those looking to develop a well-rounded strength profile, you can focus on a different main lift for each cycle. For example, you might dedicate the first cycle to chest press, the second to deadlifts, and the third to squats. This approach allows you to enhance multiple areas of strength throughout the year, ensuring balanced development and preventing monotony.
- Just Focus on them all: Don’t think about it! Focus on moving the needle with all three big lifts and you’ll see progress every single loop. The above are just some suggestion to switch things up so keep the target moving.
By aligning your training focus with the GSL, you can strategically plan your progress and achieve your fitness goals more effectively. Whether you choose to specialise in one lift or diversify your training, the GSL provides the structure and progression you need to thrive.