The 2024 Summer Programming Cycle

It’s arguably summer and that means we are shifting into our summer programming cycle. From season to season we try to match our programming to what our athletes want and need. These seasonal shifts fit into our annual cycle where we shift focus regularly to make more meaningful progress, avoid burnout/boredom and allow more complete recovery. Read on to see what’s in store for this season of exercise here at Solcana.

This summer we have a few big picture goals driving the smaller details of our programming. Here they are in brief:

• Stay connected to exercise through the summer

• Improve core strength and endurance

• Build endurance and skill in our cardio options

• Build strength in Back Squat and Snatch

• Hypertrophy (muscle building) in all major muscle groups

Our summer programming will have a wide variety of exercises and formats to keep things interesting and provide the broad and balanced variety you need to stay engaged and complete as an athlete. The other goals above drive what we see every week and what formats we will use. We will more or less always work on foundational functional exercises, but where we see them in the week will vary depending on whether we are trying to maintain quality, build strength or build muscle with a particular exercise. 

We are continuing to use our weekly workout flow:

• Mon/Tue, heavy-strength

• Wed/Thu, light-conditioning

• Fri/Sat, moderate-hypertrophy

We have been really pleased with how clear and effective this format has been and how much positive feedback we have received on it. 

Below is the Weekly Layout. The cycle starts on June 3rd and we will begin by testing into our Strength exercises on Monday and Tuesday. 

So excited to stay strong with you this summer!