Long + Strong Strength Endurance Program
STARTS THIS WEEK!
Built to support a consistent strength training habit, I encourage you to fully participate in 2 well balanced, full body workouts each week.


Learn more about our Winter Training Program below the scheduler


LONG & STRONG STRENGTH PROGRAM


Starting Jan 13, this program is built for you, the modern-day recreationalists. The Long + Strong Strength Program is designed to introduce consistent endurance based strength training in a way that feels accessible, intentional, and sustainable. By training just two days per week in a structured, progressive format, you’ll build a consistent strength habit while following a well-balanced full-body program that supports athletic movement, joint health, and longevity.


Movements repeat across the 3-week cycle so your body can learn, adapt, and progress — without overwhelm or burnout.

Start whenever and stick to it! You got this!


WEEKLY CLASS STRUCTURE


TUESDAYS: SQUAT + PULL

STRENGTH FOCUS
Lower-body squat variations + upper-body pulling patterns.

Tuesday’s session builds strong, capable legs while supporting posture and upper-back strength. Squatting patterns develop stability through the hips, knees, and core, while pulling movements counterbalance our often forward-heavy daily lives, supporting shoulder health and upright posture.


ACCESSORY FOCUS
Anti-rotational core strength.

Anti-rotation work trains the core to resist unwanted movement, creating deep, functional strength that protects the spine and improves balance, control, and efficiency — both in the gym and out in the world.


THURSDAYS: HINGE & PUSH

STRENGTH FOCUS
Hip hinge variations + upper-body pushing patterns

Thursday’s session focuses on building strength through the posterior chain (glutes and hamstrings) while developing confident, stable pushing strength through the shoulders and arms. Hinge-based movements teach safe power generation, while pushing patterns are coached with alignment and control in mind.


ACCESSORY FOCUS
Rotational movement + athletic work

Rotational and athletic accessories introduce controlled power, coordination, and real-world movement patterns. This work helps your body learn how to create and transfer force which is essential for sports, daily movement, and long-term resilience.


WHY SHOULD YOU JOIN THIS PROGRAM?

This isn’t about lifting heavy for the sake of it. It’s about building strength as a habit, so you can move better, feel stronger, and support the activities that bring you joy.


  • Fun: Good music and nice people and creative workouts
  • Efficient: Maximum benefit with just 2 sessions per week
  • Progressive: Structured 3-week cycles that build strength and confidence
  • Balanced: Squat, hinge, push, pull, rotation, lateral movement and core
  • Supportive: Designed to complement all the ways you like to play!


THE PROGRAM PROMISE

This is strength training designed to add to your life, not take away from it. By the end of each 3-week cycle, you can expect to:


  • Feel more comfortable and confident with strength training
  • Notice improved stability, posture, and control
  • Build strength that supports the activities you already love
  • Develop a sustainable habit you can return to season after season


This program is intentionally designed to be approachable, educational, and supportive.  You’ll be coached through movement patterns step-by-step, with options and progressions offered so you can move at a pace that feels right for your body. We focus on quality movement, good mechanics, and building confidence over time.


You do not need:

  • Prior lifting experience
  • To lift "heavy"
  • To “keep up” with anyone else


You do need:

  • Curiosity
  • Consistency
  • A willingness to learn


Whether this is your first introduction to strength training or a return after time away, you’ll be supported every step of the way.


Im so excited to have you over at Keighty's Cafe! Let's do this!