The House 12-Week Training Cycle

At The House, we operate on a 12-week cycle designed to progress movement, strength, and power safely and effectively. This structured approach allows members to build on foundational skills, adapt to new challenges, and push their limits in a way that prioritizes long-term progress. Each phase builds upon the last, ensuring members progress safely while maximizing their results. Intensity naturally increases throughout each phase, preparing members to peak at their strongest in Week 12.

Each 12-week cycle is broken down into four distinct 3-week phases, each with its own training emphasis:

Weeks 1-3: Stability & Deload

Primary Focus: Movement quality, joint stability, and recovery.

  • Why It Matters: This phase provides the foundation for all future work. It’s the ideal starting point for new members and a critical reset for returning athletes.

  • What to Expect:

    • Lower overall intensity

    • Lighter weights with controlled tempo

    • Focus on movement mechanics and mobility

    • Monday-Saturday programming is the most forgiving

    • Coaches emphasize control, positioning, and breathwork

Weeks 4-6: Strength Endurance

Primary Focus: Higher-rep, lower-weight training to build work capacity and movement consistency under fatigue.

  • Why It Matters: This phase bridges the gap between stability and strength, reinforcing quality work at volume.

  • What to Expect:

    • Increased reps with lighter loads

    • Workouts designed to push endurance under controlled fatigue

    • A mix of longer-duration efforts and tempo-driven work

    • Coaches reinforce efficiency, pacing, and mental stamina

Weeks 7-9: Strength

Primary Focus: Lifting heavier weights with fewer reps to develop absolute strength in a controlled way.

  • Why It Matters: This phase shifts the focus toward safe progression in heavier loading, ensuring members can handle heavier weights without sacrificing mechanics.

  • What to Expect:

    • Lower reps per set

    • Increased weight across lifts

    • More structured rest periods to allow safe and effective strength development

    • Coaches emphasize bracing, intent, and controlled power output

Weeks 10-12: Power

Primary Focus: Generating force quickly, applying strength to explosive movements.

  • Why It Matters: Power development helps train fast-twitch muscle fibers, improve athletic performance, and increase intensity safely.

  • What to Expect:

    • More dynamic movement

    • Higher-intensity efforts

    • Longer rest periods to allow for max effort performance

    • Coaches reinforce speed, acceleration, and execution of force