Strength Squad at Rival Fitness is a specific training system makes use of the most basic human movement patterns to progressively strengthen the entire body as a coordinated system, gradually increasing loads that make the whole body stronger.  

To accomplish this, our program uses the primary barbell exercises that involve all the body’s muscle mass – utilized over the longest effective range of motion and loaded progressively, to force the adaptations necessary for increased strength.

The program includes:

• A time tested 3×5 linear progression of the primary barbell lifts: Squat, Overhead Press, Bench Press, and Deadlift.
• Tailored coaching and personal attention to ensure your form is impeccable, safe and modified for your specific needs.
• Accessory movements targeted for strength, quality movement, as well as some specific metabolic conditioning.

Strength Squad is a progressive training system – a long-term, fundamental program designed for helping you to get stronger over time, not just a random collection of exercises that just make you sweaty and tired today.

Who should sign up for Strength Squad?

• Men and women looking to get significantly stronger, gain lean muscle, increase metabolism and fat-burning
• Those who enjoy working out with the accountability and camaraderie of a small group setting
• Those who want the benefit of a coach to keep you progressive and safe.

The results will be true, lasting strength, lean muscle, and increased metabolism.

Two days per-week commitment required. An optional third day is a conditioning-focused workout to enhance your strength training.

Whether you’re new to the gym and wondering how to get started or an experienced lifter stuck in a rut of benching and curling, Iron Squad is for you. Iron Squad is a linear progression strength program that puts a special emphasis on the scientific and technical aspects of barbell lifting.

Iron Squad is led by Rival trainer Sean Manseau and over the course of the 12 weeks, you will master the proper technique of the squat, front and bench press, and the deadlift to achieve strength beyond what you would imagine for yourself.  You will have a very specific “road map” with three lifts per day and dedicated days for “heavy” and “recovery” lifting.  Incremental increases in the amount of weight and corresponding decreases in number or reps will result in maximum strength gains.

What a typical workout looks like:

• Warm-up (position-based movements related to the specific lifts performed during the workout)
• 3 lifts – 3-10 reps @ 3 sets (Sean will consistently instruct and monitor your form to ensure precision and mastery of each lift.)
• Accessory work focused on conditioning

Who should sign up for Iron Squad?

• Those who enjoy setting stretch goals and working hard to achieve them.
• Those who have an interest in mastering the form of key barbell lifts.
• Those looking to make significant gains in strength.

Two days per-week commitment required. An optional third day is a conditioning-focused workout to enhance your strength training.

A new addition to the FIT Squad small group training program at Rival, Kettlebell Squad introduces a progressive training program that focuses on mastering the movements and benefits of a kettlebell workout. Whether you’re an avid lifter or new to strength training altogether, you’ll benefit from the expert guidance of Ridge as you work to mastery of the swing (two-handed, single-arm, double-bell) and other ballistic exercises like the clean, snatch, and high pull. Over the course of the 12-week program, you’ll gain expertise in these movements and realize strength, core stability, and fat loss benefits in a safe and supportive environment.