Strength Squad is a dynamic program specifically focused on gaining lean muscle through workouts that incorporate slower movements and heavier strength lifts. 60-minute sessions will change weekly and the programming follows a linear progression for strength building using the basic barbell lifts (squats, overhead press, deadlift, and bench press) in the 5-rep range. In addition, we will add various barbell, dumbbell and kettlebell movements in the 8-12 rep range for lean, muscle building.

Over the course of the season you will utilize a wide-variety of moves and equipment under the direction of a personal trainer. Moves can be adapted by the trainer to make accommodation for your individual needs. As well, we will track your body measurements throughout the season utilizing the InBody assessment and measure your strength gains.

What a typical workout looks like:

• Warm-up
• Basic barbell lifts at 3 sets of 5 repetitions
• Series of exercises at 3 sets of 8-12 repetitions
• Cool down stretch

 Who should sign up for Strength Squad? 

• Those looking for accountability and camaraderie with your workout.
• Those who would benefit from working under the guidance of a personal trainer.
• Men and women looking to build lean muscle, increase metabolism, and to make significant strength gains.

Twice-a-week commitment required.

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.

Three-day-a-week commitment required.

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.

FIT Squad is a workout for the entire body to work the body’s larger muscles, with a focus on functional movements and building a strong core. The program is progressive over the course of the season and is a timed circuit driven training program (18-20 reps) to build strength and endurance. FIT Squad offers the benefits of personal training and is ideal for all fitness levels.

Who should sign up for FIT Squad: 

• Those looking to add a new total body conditioning workout to their classes and cardio-only training regimen.
• Those new to fitness or just getting back into fitness.
• Those who will benefit from a structured routine with a personal trainer and a defined time commitment.