2026 Non-Linear Strength Program

Over the next 12 weeks, we’ll focus on one main lift each class — squat, bench, deadlift, or clean — but this isn’t a typical linear progression where we just add weight every week. Instead, we rotate high-volume, low-volume/heavy, and density-focused days to challenge your strength, muscle endurance, and bar speed in different ways. Bench press will stay consistent each week to build the pressing strength and endurance you’ll need for Murph on Memorial Day weekend. Lets break down the different kind of days.

High-volume days involve more reps and sets at moderate weight, which puts your muscles under tension for longer periods. The goal is to build muscular endurance, helping your muscles resist fatigue during longer WODs and repeated movements. These days train your body to perform more work without breaking down, improve overall work capacity, and create a solid foundation for strength and power on the heavier days.

Low-volume/heavy days focus on fewer reps with heavier weights, allowing you to lift near your maximum without accumulating excessive fatigue. The goal is to build raw strength and power, training your muscles and nervous system to generate more force efficiently. These days teach you to move heavier loads with good technique, improve bar speed, and increase overall strength, so you can handle both heavy lifts and high-intensity WODs more effectively.

Density Days are designed to get more work done in less time. On these days, you’ll complete the same strength movements as other weeks, but with shorter rest periods, waves, or timed rotations, so your muscles are under tension more consistently. The goal is to develop work capacity, efficiency, and the ability to perform under fatigue, while still maintaining good technique. You’ll feel your heart rate rise, your muscles burn, and your endurance tested, but these days teach you to move heavy or challenging loads quickly and efficiently, which carries over directly to longer WODs and events like Murph.

By varying the stimulus this way, we keep your body adapting, prevent plateaus, and help you get stronger and more resilient week by week.