December Training Insights

Each month, we share the focus of our current training cycles at Kracht so you know exactly what to expect in your Strength, KRACHT45, KRACHT60, and Olympic Weightlifting classes. December is a month of testing, refining, and closing the year with purposeful intensity, before we rebuild again in January with renewed focus.

Below you’ll find your December Training Insights, including strength tests, progressions, and skill work to help you finish 2025 strong.

KRACHT45: Heavy Reverse Lunges & Push Press Progression

In KRACHT45 we’re entering the second half of our 10-week cycle. That means we’re moving away from unilateral work and shifting the focus toward powerful barbell strength.

Lower Body

We’ll now focus on the Back Rack Reverse Lunge, building toward a heavy retest in January. Expect:

• Progressive loading each week

• Tempo work to reinforce stability

• Repeating patterns to build confidence under the bar

  
  

Upper Body

For pressing, we’re now transitioning from landmine variations into Push Press strength work, with the goal of hitting a solid 3RM in January. This phase prioritizes:

• Leg drive timing

• Bar path efficiency

• Shoulder stability

  
  

Conditioning

Every week, expect a mix of:

• Squats & deadlift patterns

• Explosive Olympic lifting

• Upper-body pulling

• Seasonal amounts of erg work (row & bike), perfect prep for the Ergathlon on December 14

  
  

Core

We’ll continue strengthening trunk stability with targeted core work, especially on sled rope pull days, building on last cycle’s TTB progress.

KRACHT ADVANCED: Bar Muscle-Up Conditioning + Squat Snatch Progressions

Our advanced athletes in KRACHT60 follow the same overall cycle, but with more advanced skill emphasis.

Gymnastics Focus

We’ll keep working toward Bar Muscle-Ups, with:

• Weekly drills

• Negative strength work

• Specific pulling progressions

• Small doses of conditioning that include BMU patterns

  
  

Olympic Lifting Focus

On Saturdays, the spotlight stays on Squat Snatch progressions, with:

• Pulling variations

• Receiving position drills

• Overhead stability

• Gradual load progression

The goal: better mechanics, more confidence, and smoother reps under fatigue.

Strength: Max-Out, Deload & Fresh Variations

December is a key transition month in Strength class.

Week 1: Max-Out Week

We kick off December by retesting the major lifts. Time to see how far your consistency has taken you this cycle.

Week 2: Deload

A necessary reset. Lower volume, controlled intensity, time to recover both muscles and nervous system.

Week 3: Lighter “Fresh Movement” Week

Expect different movement patterns and lift variations, still challenging, but with a new feel to keep you engaged leading into the holidays.

Looking Ahead

In January, we will restart the same Strength cycle from the beginning. Not starting from zero, but building from a stronger, more experienced base.

Olympic Weightlifting: Pulling Strength & Year-End Testing

In Olympic Weightlifting class, we continue sharpening technique while building strength through the full pull.

Focus Areas for December

• Training Snatch and Clean from various starting positions

• Reinforcing the pulling phase from floor to extension

• Plenty of overhead work (snatch balance, jerks, holds) to maintain sharp positions

• Technical consistency through submaximal work

  
  

End-of-Year Test Week

To close out the year, we’ll test how heavy you can go:

• Snatch

• Clean & Jerk

• Heavy pulls

A perfect moment to check in on your progress before starting fresh in January.

Train Smart. Finish Strong. Enter 2026 With Momentum.

December is all about closing the year with intention, maximizing what you’ve built in the past months while setting yourself up for success in January.

Stay consistent, communicate with your coaches, and enjoy the mix of testing weeks, focused progressions, and energizing sessions

See you on the floor. Let’s finish the year strong!