May Training Insights

As we step into May and the days finally start getting longer and warmer, the energy inside the gym is perfectly matching the shift in the season. Over the past few weeks, you have all been putting in some serious work, and this month is all about cashing in on that effort before we transition into a fresh block of training. Whether you are looking to hit new numbers on the platform, build more capacity, or refine your technique, May brings an exciting mix of testing, transitioning, and building. Here is what you can expect across our classes this coming month.

KRACHT45

This month, we’re wrapping up the current cycle by revisiting the 3RM tests for bench press and deadlift. It’s your chance to measure progress and see the results of the work you’ve been putting in over the past weeks.

Right after that, we move straight into a new training cycle with a fresh set of focuses. On the strength side, the main lifts will shift to the front squat and shoulder press. The build-up toward the 3RM shoulder press will look a bit different this time, expect a less traditional approach that challenges you in new ways.

Another key focus will be upper body pulling strength, with a noticeable increase in volume. Be ready, you might be surprised by how much pulling work shows up, all aimed at building stronger, more balanced athletes.

And of course, it wouldn’t be KRACHT45 without variety. We’ll continue to practice Olympic lift variations and mix in many new and old metcons, bringing back some classics while introducing fresh challenges to keep things fun, varied, and engaging.

Strength – Transition Phase

By the middle of the month, we’ll wrap up the first 5-week block focused on high volume and lower intensity, where the goal has been building capacity, reinforcing technique, and creating a solid base.

From there, we shift into the next phase of the cycle: moderate volume with heavier weights. This is where the work starts to feel more demanding, as we gradually increase intensity while maintaining control and quality in every rep.

The structure remains consistent and familiar: a main lift, followed by a complementary exercise paired with an upper body movement in a superset, and finishing with targeted accessory work. This setup allows us to build strength efficiently while keeping sessions balanced and effective.

Olympic Weightlifting

In this cycle, the focus is on building control and strength through the pull. You’ll see a lot of work with paused pulls, helping you stay tight in key positions and develop better awareness and consistency from the floor to full extension.

Alongside that, we’re incorporating strength variations of the classic lifts, giving you the opportunity to build capacity and reinforce solid mechanics under load.

We’ll also continue to regularly practice overhead work, both in pushing and catching positions, to maintain stability, confidence, and precision above the head.

As always, the goal across all our programs is progress, not perfection. Whether you are gearing up for a heavy 3RM deadlift, adjusting to the heavier weights in the Strength class, or dialing in your paused pulls, remember that consistency is your biggest asset. Trust the programming, lean on your coaches for feedback, and most importantly, have fun with the process. We can’t wait to see you tackle this new cycle, adapt to the fresh challenges, and hit some new milestones along the way. Secure your spots via the SportBit app, and we’ll see you on the gym floor!