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Dynamic Training for Optimal Results
Say farewell to one-size-fits-all programs and embrace a personalized fitness journey like never before. Take action now and witness the extraordinary difference!
Are you tired of the same old boring workouts that leave you feeling stiff and unathletic?
Have you tried other options, but they’re either too hard, too easy, or just not the right fit?
It’s time to shift away from the rigid and monotonous styles of training that leave you struggling to move dynamically.
It’s time to move on from single path workout programs that don’t offer enough alternatives, variety, and customization.
If you want to improve your mobility, feel strong, move athletically, and become resilient, we got you covered.
This isn’t your average cookie-cutter program. Instead, our app offers built-in customization, letting you adjust exercises based on your equipment, ability level, and goals.
With weekly changes in sets & reps, and a new training phase every 4 weeks, our system stays fresh, current, and engaging while adhering to scientific principles of performance.
"Been a personal trainer for 3 years and i’ve been really enjoying foundational strength just to switch up my workouts. Have a hard time programming for myself as I just fall back to what I enjoy doing, but this has been a fun few weeks so far!"
Flexible program design: 3-5 training days per week
Quasi-full body training: 3 full body days, 1 upper, 1 lower
Optional Day 5 - Athletic Day
Weekly updated training
4-week block periodization mesocycle system
Shifting points emphasis throughout the year
Physio inspired warm ups, core work, and movement prep
Optional cardio METCONs and interval workouts
Weekly updates with new exercises and training themes every 4 weeks helps to ensure you are able to build familiarity with new movements, gain strength, and avoid boredom or overuse injuries.
Our long term planning system allows us to make big picture adjustments and changes in training variables. The longer you stick to our system, the better your results will be. This isn’t just one 4 week workout, followed by another. It’s a thoughtful progression and evolution. Volume and intensity change over time, allowing for planned periods of familiarization, building, and backing off.
"I just finished Day 1 of Sustainable Strength and that was the most fun I’ve had in the gym in a long time. The program felt organized, efficient, and challenging. I’m excited for the next 12 weeks. Thank you!"
Are you:
Your workouts should keep you on your toes, but still feel familiar. Some days should be quite hard, but others should leave you feeling fresh. Our intensity guidelines will tell you when to push, and when to let off the gas a little.
Sustainable strength isn’t old school bodybuilding, but it still builds muscle. It’s also not crossfit, but it will get you in incredible shape. The closest training cousin of Sustainable Strength would be athlete focused strength and conditioning.
Our number one priority is to improve human performance. Whether you’re a competitive or recreational athlete, a recreational exerciser, or you’re just looking for a great workout, our program is guaranteed to create results.
Instead of chest day, back day, and leg day, we take a quasi-full body approach by hitting each body part multiple times a week. We utilize both power and bodybuilding style set and rep schemes, taking a functional powerbuilding approach.
The full body method keeps you feeling fresh and ready for anything life throws at you. Forget those once-a-week leg days and 3-5 days of soreness.
Lifting upper and lower together multiple times a week is how athletes train and stay fresh for practice and games.
Once you start this new approach, your strength and recovery will go through the roof. Trust. Just follow the system.
"The programming builds upon itself. Seems like there is a bigger goal in mind, not just programming for the sake of programming. The baked in PT stuff helps too, it's the only way I will do them."
The Sustainable Strength system borrows principles from a wide variety of disciplines
Bodybuilding
Powerlifting
Weightlifting
Gymnastics
Strength & Conditioning
Track & Field
Physical Therapy
Pilates
Yoga
Instead of trying that new cool exercise you saw on instagram, or picking up a program using poorly synthesized science from the 1990’s on muscle confusion, we’re going to teach you tons of new exercises, with a bigger picture in mind.
At the end of the day, we want you to love training and having fun with it! And we know you love doing new stuff. We like to regularly add in unique exercises to challenge you in different ways. Novelty has a purpose. It brings about a new movement puzzle to solve, and helps to build mobility, strength, and power through a wide range of situations, and ranges of motion, forging a more resilient human.
This program is updated in real time, with a new phase being released every 4 weeks. You won’t be following something we wrote 5 years ago and moved on from. And you won’t be doing exercises we don’t like anymore (yeah, that happens!). You’ll be doing the latest and greatest.
"I love the unique exercise combinations. I also love how the warm ups help loosen you up from the last workout while also preparing you for what you are doing that day."
We also like to include specialized set-rep-time structures that add a novel stimulus and fun twist to training. This could be as simple as a top set with back off sets, rest pause sets, cluster sets, dropsets, density sets, metcons, every minute on the minute, tabata, and more.
These methods help push you to increase your intensity or volume, encouraging you to progress your strength and capacity. Small tweaks like this can sometimes be the difference between making progress year over year, or staying at the same exact strength levels.
And if you’re new to some of these, don’t worry, we will teach you! We provide keys, guides, and coaching videos. And if you ever have questions about how to do anything, our community forum is one click away.
So what are you waiting for? There’s nothing else out there like our training system. Let us prove it to you!
Alright alright! Enough about the X’s and O’s.
Sustainable Strength is accessed through the Citizen Athletics App. Programs are released one week in advance, giving you the opportunity to plan ahead and set your calendar. The app keeps you on track and has it all there in front of you for easy accessibility.
With an exercise library of over 1500 exercises and growing, we provide voiceover video demonstrations for all exercises. And of course, we prescribe sets, reps, intensity, and rest times, with some ranges for flexibility and direction for how hard to push it.
All barbell exercises and many of our foundational strength movements will come with alternative minimal equipment and home options. We know not all of you have the same training environment or goals, and we account for this in our programming.
When you track your workouts on the app, you can go back and view completed exercises later, building your own personal exercise library and history of weights lifted. This information can be viewed graphically to see progress over time.
Many people use the app’s built in rest timer, and stay in the zone by just leaving the app open and staying out of social media and text messages during their workout.
Travel or wifi issues? You can also download the workouts individually as PDFs, or save them to your phone for offline app access.
"This is the strongest I’ve been since I was a rower back in college, especially my legs and back! At my gym people asking me almost weekly what I’m training for!"
"Can't recommend your programs enough. You guys made it very easy to follow, with quality videos demonstrating each exercise. The app is great for tracking workouts."
Our app has one single membership tier. All members have access to all programs!
If you’re not sure you’re ready for Sustainable Strength yet, or you want to gradually build, check out our 4 week introductory programs:
Or maybe you’re more interested in one of our other standalone performance programs:
Our rehab section offers our expertise as physios, to help with your rehabilitation, mobility, and injury needs
Our learn section offers technique tip coaching videos, and lecture style long form videos answering common questions:
Sustainable Strength is your solution to staying healthy, getting great results, and building your strength and athleticism. This programming does a great job of staying fresh and coming up with new creative twists on training, while still honoring the beauty and simplicity of training the functional movement patterns.
Sustainable Strength is an optional 3, 4, or 5 day/week full body comprehensive workout updated weekly. It includes relevant and intelligently planned warm ups and a wide variety of movement variability to keep things fresh and keep you moving well. At its core, this programming blends elements of performance, barbell lifting, and physique focused training in order to create resilient and functional athletes.
This program is best for someone who wants routine and consistency. If you’re looking for structure, and you don’t feel like coming up with your own workouts, but you still need an option that has some flexibility, Sustainable Strength will hit the spot.
With decades of experience as physios and coaches, Sam and Teddy are skillfully adept at designing programming and offering alternative options that make Sustainable Strength work for nearly everyone.
Sam and Teddy are accustomed to working with people across literally all levels of fitness, all age ranges, and all phases of fitness from rehabilitation to performance.
Sustainable Strength is updated weekly with modifications primarily centering around changes in volume and intensity. Every 4 weeks, a new block is released, with a new grouping of exercises and shifted training goals. We follow a modified conjugate approach, where primary exercises are cycled in and out throughout the year.
Our programming has a seasonal and yearly cycle to it. We focus on long term structure and organization by following principles of periodization in order to maximize adaptation and plan ahead for defined periods of overreaching and deload. We take time to build strength, improve technique, and ingrain positional competency.
Our athletes are invested for the long run and they’ve seen the light when it comes to strength training and staying healthy. It’s literally impossible to follow this programming and not achieve phenomenal results.
Sustainable Strength follows a full body style of training, meaning that if you select any two days to train, you will still perform all 4 primary movement patterns: an upper push, upper pull, lower push, and lower pull.
Typically we make days 1 & 3 more lower body focused, days 2 & 4 more upper body focused, and day 5 athletic / full body. If you train two days per week, you can pick one lower and one upper dominant day. If you train a third day, you can add in either an upper, lower, or athletic dominant day as you feel best meets your goals.
Training sessions are typically 60-75 minutes for the long option, and 40-50 minutes for the short option.
If you follow this program 3 day/week, choose moderate weights, skip the optional work, and drop the accessory work from 3 sets to 2 sets, workouts are 40-50 minutes and cover all the essentials you need and gain strength as a beginner or intermediate.
If you choose to follow all 5 training days and perform the primary lifts with barbells, utilizing progressive overload, sufficient rest periods, and escalating weight, this program will build your squat, deadlift, jump height, and sprint speed.
The standard version of our programming is written for a fully stacked gym. We avoid most machines and stick to free weights, cables, bands, suspension training (TRX or rings), sliders, and bodyweight exercises.
Although we use barbells, dumbbells, and kettlebells, we provide alternative options for different training settings and preferences.
About one third of our members work out at home with a wide variety of home gym set ups. The absolute bare minimum equipment we recommend are bands, a few dumbbells, sliders, and a suspension training device.
Our optional athletic programming can include medicine ball work, plyometrics with varied height boxes, and movement that requires at least 5-10 yards of open space. We offer alternatives here as well.
If you’re coming back after injury, or time off, or you just need a slower build up to Sustainable Strength, we offer our BASE and RAMP program. These programs are a great way to take advantage of the physio and strength coach backgrounds of Teddy and Sam.
Each program is meant to be done for 4-8 weeks, progressing at your own pace. This is a safe and effective way to build back up and bridge the gap between your current fitness level, and where you want to be.
YES. We strongly encourage all trainees to use our app to log your workouts and keep track of the weights you use each week. This is an extremely effective method to ensuring you’re making gains, and also not pushing yourself too much.
In addition to built-in logging, we also offer educational videos about how to best use this method to make consistent gains and decide when to increase or decrease weight.
We do not offer an archived version of the weekly program. We like to keep each week fresh and updated. This allows us to make seasonal training goals and changes. Our goal with Sustainable Strength is to work through the program as a group and be united in our efforts, rather than just be a program you download and do on your own or save for later. Additionally, this method ensures you get the best results and follow the programming as closely as possible.
Don’t stress it! This is totally understandable and workable to still get amazing results. We offer a forum and community message board within the app that can provide ideas for modifications– Teddy and Sam are active on their daily.
There is also a lot of educational content with technique tips, modifications, working around an injury, and at home modifications that can be helpful as well.
Most training programs need to be modified by 20%. This happens even with the most customized programming. Life, travel, family, school, work, injuries, equipment availability, and individual preferences will all play a role in how closely you can follow this programming. Don’t sweat it if you miss a few, or have to modify. Also, don’t overcorrect, just stay the course.
If you have an injury that limits you, then consider checking out our rehab programs and templates, or post in the community forum. And if this is a more serious injury that you think might require the help of an in-person professional, please do not hesitate to seek professional physio and medical care.
Our app is flexible and gives you the option to use a calendar and customize your training days each week. There is no one perfect answer here. Our general recommendation is to take a rest day after 2-3 days in a row of training, however recovery and training frequency can vary a lot from one person to another.
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Note: Because our product is digital and on-demand, Citizen Athletics does not offer refunds for its membership fees. Once your subscription starts, you cannot get a refund for any payments you’ve already made. If you do not want to keep your subscription, simply cancel it. You will still have access to the subscription until the end of the period you have paid for.