Level 2 Training – Goal Specific Programs

All level 2 programs are goal specific in nature and each phase is 2-3 months in length. So, if you decide you’d like to gain some muscle, plan on sticking with a muscle gain progression for at least three months, and up to 6 months.

At this point you’re fit enough to need to focus on specific goals for 3-6 months a time in order to see significant changes. So, we’ll be sticking with a program for at least 2 months before making major changes to your goals or program selection.


Nutrition and recovery is even more important once you’re into Level 2 programs. You won’t be able to out-train your diet or lack of attention to recovery. This may be a good time to set up a nutrition coaching appointment to dial in your habits to get the most out of your Level 2 training plan.

Trade Offs

If you’re doing a level 2 program you already have a good foundation of physical capability. Congrats, you get a grape snow cone. Unfortunately, this also means that it will take longer and you’ll have to work harder to see results. You’re long past the honeymoon stage with training where everything positive that you do is rewarded. Now you’ve got to put in the work to earn a smaller return.

Kind of like the fact that the Coors Light tastes like bathwater and life isn’t worth living without coffee – you’re going to have to get more consistent with everything – nutrition, recovery (sleep, breathing), and training. We’ll outline these when we go over your program, but be prepared, level 2 programs may mean making some sacrifices outside the gym.

Also, things like genetics, exercise history, age, and other life stressors really start making an impact of results at this stage. You can only control your actions, so focus on that and we’ll make adjustments along the way to make sure you’re seeing results.

We’ll also be assigning work to do outside the gym. Often this work is very loose in structure – like “do something physical on Saturday for 2-4 hours”. The more specific or advanced your goals, the more specific your diet and non-gym training will need to be.

Specific traits you’re building:

No matter what phase you’re on, you’ll always be spending time maintaining your foundational capacities – movement, strength, aerobic capacity, and biological power.

In addition to those traits, you’ll be spending a considerable amount of time working on specific traits such as endurance, strength, power, speed, muscle gain, etc (whatever your goals call for).

What this allows you to do:

Really cool things – level 2 is all about goal-specific training. So, let us know what you’d like to be able to do and we’ll talk with you about what it will take to get there.

 Workout Structure

Every workout will come with a weekly or monthly schedule (see example below). The order and structure of the workouts is important. So, if you can’t follow the structure outlined make sure and ask a coach what you should do.



The only way you improve is to do more than you’ve done before and then allow yourself to recover. This means the workouts are designed to create overreaching (strategic fatigue) over the course of a month. You’re going to get tired and sore, and maybe a little grumpy.


This is not a bad thing as long as you don’t become grumpy cat and you learn to back off and recover. Not taking time to recover is the #1 mistake that most Level 2 trainees make. Stick to the plan. Most workout programs will have varied loading throughout the month with strategic “de-load” weeks or weeks of much less volume and intensity.