November Training Insights

Each month, we share the focus of our current training cycles at Kracht, from strength and skill work to conditioning and mobility. Below you’ll find what we’re working on throughout November, so you know exactly which movements, goals, and progressions to expect in each class.

KRACHT45

As we move into this new 10-week training block, our focus shifts toward building unilateral lower-body strength, powerful upper-body pressing, and solid pulling mechanics. This cycle is all about balance, stability, and raw strength.

For the lower body, we’ll start with a 6RM Back Rack Reverse Lunge test before moving into a progressive Bulgarian Split Squat phase to strengthen each leg individually. Later in the cycle, we’ll return to the barbell for heavy reverse lunges and retest in January to measure progress.

In the upper-body pressing track, we’re building toward a heavy Push Press 3RM. Expect to refine technique and power output over the coming weeks with focused sets of Landmine Presses before progressing back to heavier barbell lifts.

Each week’s conditioning (Metcons) will include squats, deadlifts, Olympic lifting, upper-body pulling, and plenty of erg work on the rower and bike, preparing you for the Ergathlon on December 14.

After the great progress in core strength during our previous toes-to-bar cycle, we’ll continue supplementing additional core work each week, mainly on the sled rope pull days, to keep developing trunk stability and control.

Strength

In our Strength classes, we’re kicking off a new cycle, and it’s going to be a challenging and exciting one. This phase will feature higher percentages on your main lifts, pushing you to move heavy with control and intent. Alongside the core lifts, expect tough accessory work to build muscle, reinforce weak points, and support your performance under fatigue. You’ll also see some explosive work woven into the cycle, designed to develop speed, power, and athleticism across a variety of movements. It’s the kind of training that challenges both body and mind, and it all leads up to a max-out week at the end of the cycle. Bring your focus, put in the work, and let’s see what you’re capable of.

Olympic Weightlifting

In Olympic Weightlifting, we’re entering a focused 8-week phase dedicated to refining the major lifts, the Snatch and the Clean & Jerk, by working from a variety of hanging positions. This approach helps sharpen bar path, timing, and speed under the bar. Each session will pair the main lifts with pull variations to build strength through the full range of motion, and targeted overhead work to improve stability, control, and confidence in the receiving positions. Whether you’re looking to clean up your technique or build strength in key positions, this cycle is designed to help you lift better, not just heavier.

KRACHT60

For the next cycle we're focussing on Bar Muscle-Ups, we'll be doing weekly drills and some negative strength work on Tuesdays. During the Saturdays we're going to be working on Squat Snatch progressions.