Speeding Towards Spring: Catching up with Winter Strength Squad

Posted March 15, 2018


Anna H. celebrates with a smile as she hits her new 185-pound squat PR.

After months of calculating macros and timing her lifts, Strength Squad Member Anna H. achieved her new squat PR of 185 pounds last week. Anna is in the final weeks of her third season of Strength Squad with Ron Moodey and is now seeing a significant growth in strength.

“This season, I PR-ed at squat, bench press, and deadlift. It took a really long time. I learned that diet and exercise have to go hand-in-hand,” said Anna. “I stalled for a long time when my diet wasn’t up to par. So when I finally got that aligned, it felt really great.”

Before the completion of Winter Strength Squad at the end of the month, Anna is shooting to add another ten pounds to her squat and to stay consistent to prepare for even more growth when she returns for Spring Strength Squad in early April. But when it comes to staying motivated to get to the gym every Tuesday and Thursday at 7:00 a.m., Anna said it’s the people – not the lifts – which keep her consistent.

“Anna’s group is unique because they’ve been working together for several quarters. They all go out hiking together on the weekends and have regular brunches together. So the community element in that group is really strong. They’re comfortable with pushing each other and making sure the new Squad members are included,” said Ron. “Because they’ve been with the program for so long, they’re also moving into more of an intermediate style program, so we’re seeing a lot of real growth on their part.”


Daniel C. struggles to keep a straight face during warm-ups while his fellow Squad Members joke off behind him.

When it comes to that growth in strength, Daniel C.’s gains over his past nine months with Strength Squad have been nothing short of remarkable. Once struggling to complete multiple reps of bodyweight pull-ups, Daniel is now comfortably adding about 30 pounds to his reps.

“Getting here in the mornings was hard enough in the beginning, but now getting my diet right has been the bigger challenge – just eating enough food,” Daniel said. “I’m blessed with a pretty quick metabolism, so I’m now trying to eat about 3,000 calories a day.”

Ron is now coaching Daniel through what’s commonly known as the Texas Method, or a 5×5 program, where he hits a new five-rep max each week in lifts such as the squat, bench press, and deadlift for five sets.

While veteran squad members are excelling through more advanced programming, first-time members are finally reaping the benefits of all the work they’ve put in during their first season of Strength Squad.

“My body fat percentage went down and my clothes are fitting a lot better like they used to,” said Jasiyah K., a first-time Squad Member.

Jasiyah H. concentrates as she warms up for her heavy sets of overhead press.

Jasiyah K. concentrates as she warms up for her heavy sets of overhead press.

Until this winter, Jasiyah avoided the weightroom after a poor lifting experience left her with a sour taste for traditional strength training. But after hitting a plateau in her high-intensity interval training routine, she decided to join Strength Squad and plans to continue in the spring.

Strength Squad is Rival’s results-proven group-training program which takes clients through a 12-week training course and includes two weekly 60-minute workouts in groups of six to eight. Strength Squads are led by experienced trainers who provide Squad members with expert instruction, leading them through a progressive training program tailored to their fitness needs. The Rival Strength Squad experience is an excellent option for those who are looking to blast through plateaus, get back into shape, or find synergy with fellow fitness enthusiasts.

Contact us to receive more information on Spring Strength Squad enrollment. The spring season of Strength Squad begins on April 9th. 

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