programming
9 posts on programming.
·7 min readStrongLifts 5x5 vs Starting Strength vs 5/3/1: which beginner program fits you
A fair comparison of StrongLifts 5x5, Starting Strength and 5/3/1: how each one progresses, who each suits, and how to pick your first barbell program.
·6 min readDeload week: why the hardest week is the easy one
A deload is a planned reduction in training volume that lets your body catch up to the work you've already done. Here's when to take one, how to structure it, and what to expect.
·7 min readThe 3-day full-body split that beats everything else for beginners
Unlock rapid strength & muscle gains with the ultimate 3-day full-body workout for beginners. Learn why high frequency beats splits & how to progress effectively.
·7 min readThe quiet power of pull day: why most lifters are imbalanced
Uncover why your push-focused workouts lead to imbalances and injury risks. Learn how a 2:1 pull-to-push ratio can transform your posture, strength, and physique in just 12 weeks.
·7 min readThe hybrid athlete template: strength, cardio, and mobility in one week
Want strength, endurance, and flexibility without burnout? Discover Ascend Fitness's hybrid athlete template to lift heavy, run far, and stay injury-free. Optimize your training week.
·8 min readHyrox without quitting your lift program
Train for Hyrox without sacrificing strength. Discover why most plans fail strength athletes and get a 16-week template to balance lifts, runs, and stations. Optimise your Hyrox journey.
·8 min readHyrox station-by-station: what to train and what to skip
Crush your next Hyrox race by training smarter, not just harder. Discover which stations—like sled pushes and wall balls—demand peak focus, and where to strategically conserve energy. Unlock your best
·7 min readUltra pace strategy by distance — 50K, 100K, 100-mile
Unlock ultra-endurance success! Discover why marathon pacing fails beyond 30km & master distance-specific strategies for 50K, 100K, 100-mile races with Ascend Fitness.
·8 min readThe hybrid athlete weekly template that actually works
Unlock true hybrid athlete potential with our 7-day template: 2 strength, 2 Zone-2, 1 hard cardio, 1 erg, 1 rest. Ditch burnout, build both systems.