February Training Insights at Kracht Amsterdam

Consistency, Capacity & Composure at Kracht Amsterdam

February is about continuing the work we started in January — not reinventing it. Across KRACHT45, Strength, and Olympic Weightlifting, our February programming builds on the foundations already laid, adding intensity, complexity, and capacity while maintaining control and quality.

This month is about earning progress: staying consistent, moving well under load, and learning to handle more without losing composure. Whether you’re preparing for the CrossFit Open, training for long-term strength, or simply aiming to feel strong and capable, February is where structure turns into results.

KRACHT45 – Build on the Base

The January–February KRACHT45 cycle continues through February with the same core focus: controlled strength, strong hips, and smart conditioning.

Strength Focus: Tempo Back Squats & Tempo Pull-Ups

Tempo Back Squats and tempo Pull-Ups remain the main strength drivers this month. With baseline numbers already established, February is about progressing the load while maintaining quality.

Expect:

• Continued emphasis on controlled descents and stable positions

• Strong, strict pulling mechanics

• Increased confidence under fatigue

Tempo work keeps athletes honest. As loads increase, the goal stays the same: move with intent, maintain positions, and build strength that lasts.

Weekly Glute Accessory Work – Stability Under Load

Dedicated glute accessory work remains a key part of the cycle. Strong glutes support:

• Squatting and hinging efficiency

• Running and jumping mechanics

• Knee and hip stability

• Injury resilience

These weekly accessories are not “extra” work — they’re essential for moving well as intensity rises, both in the gym and outside of it.

Open-Inspired Conditioning – Calm Under Pressure

February KRACHT45 metcons continue to draw inspiration from classic Open-style workouts. The focus is not just fitness, but pacing, decision-making, and repeatable effort.

Expect:

• Familiar movement combinations

• Clear work/rest structures

• Opportunities to practice composure under fatigue

The aim is to train smart, stay efficient, and finish strong — not to empty the tank on round one.

Strength Class – Phase 2: Heavier Loads, Same Standards

In February, the Strength class moves into Phase 2 of the current cycle.

After building a base with higher volume and longer time under tension, we now shift toward moderate-heavy to sub-heavy loads for both lower and upper body lifts.

What changes in Phase 2?

• Increased intensity

• Lower reps with meaningful weight

• Continued focus on control and consistency

To balance heavier lifting, sessions are complemented with upper-body pump work, supporting muscle growth, work capacity, and joint health.

This phase challenges athletes to move heavier loads well — without rushing, cutting corners, or losing position.

Olympic Weightlifting – Strength Through Complexes

In Olympic Weightlifting class, February continues the focus on snatch and clean complexes, allowing athletes to build strength, coordination, and consistency across multiple positions within each lift.

Key focus points include:

• Pull variations to reinforce strong mechanics from the floor through extension

• Continued work on overhead stability and confidence

• Connecting powerful pulls to controlled receiving positions

Complexes help athletes stay patient, precise, and balanced — especially as loads increase.

Toward the end of the month, we’ll begin transitioning into the next training cycle, setting the stage for new technical and strength goals on the platform.

One Direction, Three Programs

Across all classes, February shares one clear intention:do the work well, and let progress follow.

By staying consistent with quality movement, smart loading, and thoughtful conditioning, we build capacity without burning out.

Train with control.Stay composed under pressure.Build strength that supports everything else you do.

Let’s keep moving forward — together at Kracht Amsterdam.