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  • Which Program is Right for You?

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    matt@brutestrengthtraining.com

    Which Program is Right For You?

    Brute offers a variety of CrossFit training programs, including individualized 1-1 programming, in order to help you achieve your fitness goals in a way that best suits you and your strengths, weaknesses, and schedule. Below is a list of what Brute has to offer, along with sample days from each training program. These samples you can find on Fitr. If you would like additional information about any of the programs that we have to offer, please feel free to email us at info@brutestrengthtraining.com. 

    Brute Body by Streat- $49

    If you want to transform your body, you have come to the right place. This program is designed to help you feel good, look good, and perform pretty damn well inside and outside of the gym. This program is meant to help you in all aspects of life; whether it be lifting some heavy weights, crushing a CrossFit Metcon, or even running a half marathon. 

    This training program is meant to be one that you commit to for 5-6 days a week in order to see the incredible results that we know you are looking for and are capable of. 

    This program is not a traditional CrossFit training program. Instead, Brute Body, programmed by 2x CrossFit Games Athlete and personal trainer Streat Hoerner, has structured upper and lower body days. These intentionally designed training days include strength, accessory, metcons, core strength, and occasional days with extra work if you find yourself with some extra time and motivation. 

    We recommend completing the training in its totality (including the extra work when you are able) which takes about 90 minutes or less. If you are looking to focus more on strength gains, we recommend skipping the metcons and hitting the strength and extra work at full force. If you go down that route, training will take about 60 minutes or less. 

    Brute Athlete- $49

    This CrossFit training program follows along with the CrossFit competitive season and is designed to focus on specific weights, barbell movements, gymnastic skills, and aerobic work that are often found in the Open and Quarterfinals. The goal of this program is to dramatically improve your ranking on the Quarterfinals leaderboard. 

    What makes our programming different: 

    In order to make our Brute Athlete programming as successful as possible, we take our athlete centered programming principles used in our 1on1 remote coaching and apply them to our templated programs like this one. Based on your communication, logged worked results and data, videos, and monthly training questionnaires we are able to tailor the program in a way that best serves our athletes. The more information the Brute Athlete community gives us, the more specific the programming becomes. 

    Who it’s for:

    This training program is for athletes that would consider themselves a Quarterfinals athlete or who enjoy competing in local and regional competitions as individuals or on a team. If you are looking to increase your leaderboard placing in the CrossFit Quarterfinals or improve your fitness. 

    Brute Athlete 16-49- $49

    This program follows along with the CrossFit competitive season and it’s designed to focus on specific barbell movements, gymnastics skills and aerobic work found in the age group quarterfinals and age group semifinals. The goal of this program is to dramatically improve your ranking in the quarterfinal and semifinal leaderboards. This program methodology is what helped Brute Teens and Brute Masters make it all the way to the CrossFit Games.

    Brute Pro- $98

    This program follows along with the CrossFit competitive season and is designed to focus on the specific weights, barbell movements, gymnastics skills and aerobic work found in the CrossFit Semifinals. The goal of this program is to help you qualify for a CrossFit Semifinal and/or help you be more competitive on the Semifinal stage.

    What makes our programing different:

    We use the same athlete centered programming principles used in our 1on1 remote coaching and apply them to our template programs. Based on your communication, logged workout results, videos, and quarterly training questionnaires we are able to tailor the program. The more information the Brute Pro community gives us the more specific the programming becomes. 

    Who it’s for:

    This program is for those that want to someday compete at a CrossFit Semifinal; compete at a high level competition in the Rx or Elite field or you are already a Semifinal athlete as an individual or on a team.

    Timing:

    You will have 2 sessions per day, 5 days a week. You must be willing to commit 5-hours a day to training. This is not a matter of “I would like to train like a semifinal athlete.” You must have the time to train.  

    Equipment Requirements:

    All equipment included at a CrossFit Semifinal (see games.crossfit.com semifinal workouts).

  • Out With The Old & In With The New – Brute Launches New Rebrand 

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    matt@brutestrengthtraining.com

    FOR IMMEDIATE RELEASE,

    Brute, previously recognized as Brute Strength Training, is thrilled to announce the launch of its new rebrand. This transformation marks a significant milestone for the company, and was the first priority of Matt Torres (CEO) and Micah Shoemaker (CMO) following their acquisition of the company in the second quarter of 2023. 

    “We are really hype to introduce the world to our fresh rebrand because it embodies our commitment to our athletes, our unique approach of coaching, and our ability to create people-centered individualized programs,” said Matt Torres, CEO of Brute. “No matter where you are in your fitness or athletic journey, there is always an opportunity for growth; and that is precisely where we step in to help you with our remote coaching and our online training programs.”  

    The rebrand introduces a new, vibrant color palette featuring green, pink, and black. These colors, accompanied with our new logo, showcase a more contemporary style along with our excitement for the future of the company and our athletes. “The new logo has a distinctive circular design that represents the stages of progression. When merged together, our logo creates a symbol of connection and growth,” explained Micah Shoemaker (CMO). The logo’s eye-catching aesthetics are deliberately crafted to show off the company’s energy. “We wanted a logo and a marque that showcases creativity and science just like our training programs,” said Micah. 

    At the heart of our rebrand lies a compelling narrative that is “centered on utilizing our coaches individual creativity along with the science of our training methodologies to help bridge the gap between you and your goals. We want you to know that our coaches are by your side while you are pursuing the proudest version of yourself,” said Matt. 

    Since 2013, Brute has been a dominant force in the professional sport of CrossFit and it does not show any signs of slowing down.For more information about the exciting new Brute, please visit our website here: www.brutestrengthtraining.com . 

    About Brute:

    Brute stands as a leading provider of coaching CrossFit professionals. Our dedicated coaches take pride in helping assist individuals in their fitness journey through our personalized training programs and individualized 1-1 coaching. We believe we can help you win through our people centered training approach. To learn more about our coaching style and training options please visit www.brutestrengthtraining.com 

  • Why do we love accessory exercises?

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    rob.muise

    Why do we love accessory exercises? When and how should we include them in a training session?
    – Strengthen ligaments and tendons
    – Add variety is different planes of movement
    – Add contraction volume to training sessions
    – Build muscle mass
    – During warm-ups to promote muscle tension before major lifts
    • Daniel Condon – @danielncondon
      • One-On-One Coach
      • Owner/Operator Gold Coast Fitness

    Switzerland Crossfit Games Individual Coach

    If you want to connect with Daniel and see how he can help you reach your potential in every area of your life, you can schedule a free call with him.

    Please click this link to book your free consult – Daniel’s Calendar.

  • Strategies for Wodapalooza Online Qualifier 2018

    ·

    admin

    WZA Online Qualifier Workout 1

    Brought to you by Games Athlete and Brute Coach George Sanchez

    For time:
    150 Double Unders
    60 Wall-balls
    30 C2B Pull-ups
    150 Double Unders
    12 minute time cap

    Workout breakdown: Time, Length, Equipment needed

    12 min time cap, jump rope or barbell (scaled), medicine ball (20/14#), 10/9ft wall target, pull-up bar

    Pacing advice:

    Pacing this workout, just like any other, will vary from person to person based off of limitations, but keeping breathing under control through your first set of double unders, through the wall-balls and into the c2b will keep you moving quickly and efficiently. If you are proficient at double-unders and can do 200+ UB you should plan to hit these UB on the front and back side of this workout. If your max set of DUs is less than 125, then we need to work in rep schemes that make sense and that you CHOOSE to break up instead of being surprised or frustrated when you trip. I like the idea of descending rep schemes and getting at least halfway through the work before I decide to break. This might look like 75/50/25 or maybe 60/50/40. Whatever you decide, you have to commit to continuing to work if an unexpected miss happens and to keep calm, cool, and collected anytime you have a rope in your hands.

    For the wall-balls, if you’ve been training with a heavier ball (30/20) then this should have you drooling. If you’ve got 100+, 20/14 unbroken wall-balls in the past then we’re looking UB here again. If not, we’re again looking at a number that can easily be broken into manageable sets as long as you commit to your rep scheme and keep that rest short (30/20/10 or 40/20 with 3 breaths during rest then hands on the ball and go).

    The volume on the C2B is really not that much, but if you haven’t been practicing these with a higher heart rate, then coming off of 60 wallballs will stir your confidence in completely attacking this part of the workout. One of the greatest parts about all of these movements is that quick breaks will not cost you as much as they would in a OH barbell movement or something like a ring muscle up. Athletes with 50+ UB C2B pull-ups should consider going UB if they are confident in their ability to go right into the final set of double unders. If not, we’re still looking for quick and manageable sets here with a high sense of urgency because we’re in the final couple minutes of this workout now. Try to fight the urge of biting off more than you can chew by doing a large set then resting too much to get the rest done. Again, I really like the idea of breaking your sets into descending reps or achieving that ‘halfway’ mark and cleaning up the rest. Gymnastics ability will shine or suffer here as we move into the final set of dubs.

    You made it.. get a BIG exhale, drop those shoulders and keep your hands low for the final set of double unders. If you’re going to take a chance in this workout then this is your place to do it, just try to remember what I said earlier. We need to work in rep schemes that make sense and that you CHOOSE to break up instead of being surprised or frustrated when you trip. If you trip, take a step forward, keep your head up and get right back to work. This isn’t the time to feel sorry for yourself for that 1-2 trips in the first round of double unders or that fourth set of c2b you ended up doing. Finish strong with your head held high.

    Camera setup:

    If you’re using a phone, set it to ‘do not disturb’ and make sure you have plenty of storage and battery before starting. I like to record my final warm-up steps just to make sure I’m capturing everything I need to. Here, we need to be able to clearly see a timer if not using a timer app, full depth of squat and WB line target, and I would use a profile of view for C2B so the person watching can clearly see your chest make contact.

    Limiters/ sticking points:

    1) Double under consistency and breathing mechanics through all movements.

    2) Chest to bar pull-ups and final set of double unders

    Repeatability:

    Yes. If executed first thing on Friday morning, this could easily be repeated over the weekend or on Monday before the deadline. If you’re doing multiple qualifiers at the same time, then no.. there’s too much volume.

    WZA Online Qualifier Workouts 2 & 3

    8 Minute Clock

    Workout 2 / 0-3 Minute

    Max Rep Clean & Jerk (165/115) Scaled (95/65)

    Transition / 3-5 Minute

    Workout 3 / 5-8 Minute

    1 Rep Max Clean & Jerk

    Tie Breaker: Workout 2 score is the tie-breaker for Workout 3 & Workout 3 score is the tie-breaker for Workout 2

    Workout breakdown: Time, Length, Equipment needed

    8min time cap. Barbell, plates, clips

    Pacing advice:

    Single modality workouts are a beauty because there is no place to hide. In this case, it’s just you and the barbell and an 8:00 clock for a lot of clean and jerks. This workout is very different from last years workout 1 as the loading and time domain is significantly shorter AND there’s some rest 🙂 The loading on the bar will affect your pace plan so you really have to know what your capable of and where this weight lies in relation to your 1RM. Three minutes is not a long time but it’s still long enough that you have to have a strategy in mind and prepare to do whatever it takes to stay close and get your hands back on your bar. If you’re thinking about going touch and go reps, then you will need to create a realistic rep scheme that works for you and have a plan if that falls off. Most will eventually go down to singles near the last minute of this and again you will need to make sure you’re not taking any extra steps away from your bar. Those with the capacity will be aiming to simply get after it for W2 and then end above 90% of their max in W3. If this weight is on the heavier side for you, then create a time goal for how many reps you will complete. This might look like 1 rep every :15 or 2 every :30.

    For W3,. A good rule of thumb here is to build to a heavy lift in your warm-up (80-90% of your 1RM) and plan to hit your first lift somewhere around 70%. By this point you’ve done so many clean and jerks that the movement doesn’t need to be ‘warmed up’. Rather, you need to get that first lift in as clean and crisp as possible to reinforce those positions you need to hit a true max clean and jerk. A power clean or squat clean may be used here, but I think your posterior may not be ready to pull a max power clean so keep that in mind when choosing how you will lift. Don’t wait until you have the bar at your knees to decide if you’re going to power or squat. Commit to that bar and execute. Your second lift should hopefully land you somewhere around 90%. Depending on time left, you will probably only have time for 3-4 lifts during this entire window so make sure that your bring that intensity to each lift and make them count!

    Camera setup:

    If you’re using a phone, set it to ‘do not disturb’ and make sure you have plenty of storage and battery before starting. Make sure you get a profile view of you and your bar so it is clear that you are getting that bar over your head completely in a locked out position. A timer needs to be visible or download one of the timer apps out there.  

    Limiters/ sticking points:

    1) Inefficiency in barbell cycling

    2) That last 1:30 of W2 will be a grind. Lean in and don’t stop working!

    Repeatability:

    Yes. If executed on Thursday or Friday, but only if you have complete rest and active recovery work between attempts. This isn’t one that should be repeated on back to back days.