ABOUT THE BUILD PROGRAM
BUILD is Badger CrossFit’s strength and body building program. The program is unique to us and is intended to help members of our functional fitness community build toward their strength goals.
The BUILD program takes three definitions of strength into consideration, and we will help athletes reach their potential in all three...
1. BUILD WILL INCREASE CONTRACTILE POTENTIAL (at a physiological level...you will get 'stronger')
2. BUILD WILL INCREASE YOUR FUNCTIONAL CAPACITY (from a work standpoint...you will accomplish things you've never accomplished previously)
3. BUILD WILL ILLICIT A BIOLOGICAL RESPONSE from increased time under tension (hormone wise...you will enjoy the benefits of strength training).
Generally, the program will follow a (4) day template. Programming will appear on M-W-FR-SA. In this format, T-TH-SU will be "rest days". The program will not take into account programming for any other BCF program...it will be completely separate from Badger’s GPP program.
BUILD is programmed on a 10-week cycle. Goals for the cycles are set by the BCF programming team. We will work toward bolstering our three definitions of strength at all times. Everything you will do in BUILD will help you lift more, do more, or grow more...or any combination of the three.
The programming will be based around a combination of time-tested principles of traditional powerlifting (squat, press, dead), conjugate/westside method (mix of max effort and dynamic efforts), body building (hypertrophy and accessory work), and a few of our other favorite elements (odd objects, heavy holds, overloaded bodyweight movements, etc)...if nothing else, this program will be a heck of a lot of fun!
CYCLE 1 OBJECTIVESBUILD TOWARDS NEW PRS IN...1RM BACK SQUAT
3RM PUSH PRESS1RM BENCH PRESS
MAX STRICT PULLUPS
CYCLE 2 OBJECTIVESBUILD TOWARDS NEW PRS IN...1RM BACK SQUAT
1RM PULLUP1RM BENCH PRESS
1RM FRONT SQUAT
This program is performed in 2 Mesocycles.
Each Mesocycle is 10 weeks long.
There is 20 weeks total duration (5 months) of the program (macrocycle).
Start Date: November 2nd, 2020.
Finish Date: January 9th, 2021.
Start Date: January 11th, 2021.
Finish Date: February 20th, 2021 (<---Right before the CrossFit Open)
The cost of the program is $300 (that's $15 per week). This is a paid in full deal because we want you to commit to this program.
We will release a week of programming every Monday at midnight. All programming will be distributed inside TrueCoach, our online programming software, once you sign up.
Note: If you miss the sign-up date, you will not be allowed in the program until after Cycle 1 as each cycle builds on itself and you cannot jump in at anytime. Contact Tyler for details.
How do I Sign-up?
To sign-up, email firstname.lastname@example.org and subject: I want to BUILD
We will be having a Zoom Kick-off Meeting about the program on SUNDAY NOVEMBER 1st @ 7PM. Deadline to sign-up is November 1st at 7pm.
What if I'm doing the main classes?
This program is not meant to be done in conjunction with your conditioning program. If you're looking to remain overall fit, continue to do class. But if your strength and size are limiting you from succeeding in classes, consider this program as it will get you strong.
When/How can I do this?
You can perform this anytime the gym is open. We will only let those who sign-up for the program actually do the work off to the side in the smaller side of the gym. You cannot do this when the gym is not open. You also cannot do this program with someone else not signed up for the program.
The program will come with Coach Tyler coaching you through his knowledge in strength and conditioning and guidance on how to perform. We will have a Facebook group dedicated to those who sign up to review movements, talk about the workouts, ensure you're eating the right way, and overall give you the motivation and accountability to continue this program.
Strength programs have a tendency to be boring, but this program will not. It's varied enough to have fun, but it does build on itself. If you need the variety, stay in the Group Classes. If you want to get stronger, bigger, or reset the body, then you will need to set the GPP aside and dedicate yourself to strength principles.
This won't be easy, but it will be worth. Are you ready?