Programming Philosophy

Programming Philosophy

The programming philosophy at HWCF is to build the most athletic version of yourself, which means to improve work capacity over broad times and modal domains.

We do this by using varied, functional movements performed at intensity.

What that means is that our goal is to not make you the strongest or the fastest, but the fittest version of yourself.

We do this by focusing on three areas: strength, conditioning and skill.



Every day we have a conditioning piece. These vary in kind and degree. Our conditioning is based on the principles of constantly varied functional movements performed at intensity. We use movements from power lifting, Olympic weightlifting, calisthenics, gymnastics as well as mono-structural movements or cardio.

All movements are functional, meaning they are the movement patterns we see in everyday life. They are multi-joint and focus on core to extremity movement. They are designed to move large loads, long distances quickly.

Intensity is relative, and we understand that some athletes come in with little to no experience while others come in with high levels of experience. Each work out can be scaled to many different levels of fitness.

Building a bigger “engine” (increasing work capacity) and general physical preparedness (being prepared for the unknown and unknowable) are our biggest goals.



We use methods found in power lifting and weightlifting to increase strength at HWCF.

Our strength days are generally Monday, Wednesday and Friday.

One day a week will focus on squats, one day will focus on the Olympic lifts, and the other day will vary between pressing, pulling and Olympic lift variations.

Strength is relative.

Strength days can vary in rep scheme and load, but it is always relative to the athlete. This ensures that all athletes get the most out of each strength day. There will never be a set weight an athlete HAS to achieve. We do use percentages, although these are guidelines and not rules.

These days are also used for practice to improve your form and technique on all lifts.

When it comes down to it, the best way to build overall strength is not to focus solely on one movement. Squatting heavy at least once a week and practicing Olympic lifts at a heavier weight will get you stronger. Getting stronger is important but NOT at the expense of losing fitness elsewhere.


SKILL (practice):

Skill days are generally body weight movements, gymnastics, or “odd object” days and usually take place on Tuesday and Thursdays.

We use these days to practice or improve our movements at different levels of intensity.

These days include: pull-up practice, air squat mechanics, gymnastics rings, core work, tire flipping, and kettlebell work.

We use both structured and non-structured practice time.

Structured practice will have a prescribed rep and set range. This does not limit anyone who cannot complete the full movement. However, this is the time to practice progressions, with the end state being that the athlete is able to complete the movement efficiently.

Non-structured practice will be guided by individual coaches and athletes. They will be focused on a specific movement, but without a set or rep range.



Leave a Reply