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.
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.
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 Sustainable Strength system borrows principles from a wide variety of disciplines
Strength & Conditioning
Track & Field
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.
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.
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:
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: