The first step = Get to know you and what your vision for the future is and set some goals


Ethos goals

The next step = Build a training plan using our training model

Ethos uses a training model that let’s you know exactly what to do at what time, why, and how in every aspect of fitness: training (in and out of the gym), consistency, nutrition, and recovery.

How the training model works:

  • We assign you a training program based on your current physical capabilities and goals
  • Every workout comes with a detailed description of what the goal of the program is along with what you need to do outside the gym to get the most out of the program
  • Workouts are part of a long term plan designed to help you achieve your goals (most programs are 6-12 month progressions)
  • We work with you to track your goals and progress
  • The overview of each level is below will help you get a good idea of where you are currently at and how we will progress you over time

The graphic below is the visual representation of our training model. Everyone starts on the lower left hand corner in level one and as you progress over time you’ll gain a larger foundation of physical capacities that allows you to have a higher peak in your fitness. In other words, the larger your foundation the higher your peak and the more specific your training gets.


Level One Programs

Example Level 1 clients:

  • Level 1 clients are generally focused on improving body composition, getting stronger, having more energy, and generally being more healthy.
  • Level 1 workouts will accomplish all of goals listed above and set you up to move onto more specific workouts and goals in the future.

Time needed to progress through level 1:

  • Each of the three phases in level 1 workouts is about 3 months in length. If you complete all three phases in succession without any major breaks you should be ready to move onto Level 2 workouts

Training time needed to progress through this level:

  • 2-3 hours per week of structured workout time and 2-3 hours of any other physical movement
  • Habit based nutrition concepts will need to be slowly implemented and refined over the course of the level 1 program


Level Two Programs

Level 2 pre-requisites (you should have 80% of these before moving to level 2 workouts):

  • Men – Can usually do 5-10 pullups, 1.5-2x bodyweight deadlift, 1.25x bodyweight front squat, solid base of conditioning.
  • Women – Can usually do 5-10 pullups, 10-20 perfect bodyweight pushups, 1.5x bodyweight deadlift, 1x bodyweight front squat, solid base of conditioning.

What Level 2 clients can do:

  • You can do pretty much any activity and feel confident that you’ll be able to perform well and not get hurt
  • For example, you could do a 10k or Tough Mudder, with little to no training and finish in the top 10-20%. You could climb a 14’er or pick up a new sport and feel confident that you’ll do ok physically

Training time needed to progress through this level:

  • 3-5 hours per week of structured training time in the gym and 2-5 hours per week of physical activity outside the gym targeted at a specific activity or sport
  • Nutrition becomes more specific as you move into the level 2 programs. You’ll need to implement specific strategies, but you won’t need a detailed nutrition plan with calories and macronutrient breakdowns.

The graphic below shows you how we have to pick and chose what specific traits to try to improve since improving in all areas becomes nearly impossible as you get close to the top of level 2



Level Three Programs

Level 3 clients have no specific pre-requisites because their physical capacities will vary wildly depending on the client’s goal. But, Level 3 clients are highly trained and very focused on peaking for specific goals. Very few people fall into this category.

Here are some examples of Level 3 clients:

  • Strength – strength/power athletes = 35+ inch vertical, 2.5-3x bodyweight deadlift. 1.75-2x bodyweight front squat, .5x bodyweight weighted pullup, etc
  • Endurance athletes = top 5% of any race.
  • Highly individualized workout programs based on long term goals (6-12 months and up to 2-3 years into the future)
  • Training time needed to progress through this level:
    • 10-20 hours per week of structured training time – 5+ at the gym and upwards of 15 outside it

How to progress:

  • Execute a very highly detailed program that regiments nutrition, training, and recovery practices. Total training time is well over 10 hours per week for most athletes and nutrition and recovery protocols must be followed 90%+ of the time.

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