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Most gyms decide what you're doing that morning, that morning. We don't. TandEm's programming is written a month at a time, and every member can see the plan before the month starts.
Here's October.
One deliberate change: we're parking the Olympic lifts for October so we can concentrate on deadlifts.
That isn't a gap in the plan, it's the point of having one. Trying to develop snatches, cleans and a serious deadlift block simultaneously means doing all three at about seventy per cent. Pick one for four weeks and you actually move it. The Olympic work comes back afterwards, and it comes back better for the pulling strength built underneath it.
A month-long focus is the difference between exercising and training.
Turn up to a random workout and you'll get tired. Turn up to eight structured deadlift sessions across four weeks and something measurable changes - the set-up stops needing thought, the bar leaves the floor faster, and the weight on it goes up. Same with the push press: you will do it enough times this month to stop thinking about the sequence and start just doing it.
It also means your coach knows what today is building towards. That's a different conversation from "here's the workout, good luck."
None of this requires you to already be able to do it.
Every session is scaled to the person doing it. Bar muscle-ups are the headline gymnastics movement this month, and almost nobody walks in able to do one - so you'll be working the progressions that lead there, on the same clock, in the same class. The tempo front squats might be an empty bar. The deadlift might be a lighter bar from blocks. The session is the same; the load is yours.
And if you've never trained at TandEm at all, you don't start in a class. You start with Fundamentals - three one-hour sessions with a coach, $220, booked at times that suit you. That's where the movements in the list above get taught properly, unhurried, with nobody watching.
A monthly focus only works if you're there for it. We recommend a minimum of three sessions a week, and October is a good illustration of why.
Come once a week and you'll meet the deadlift block four times. That isn't a block, it's four disconnected hard days - you'll stay sore, the weights won't move, and by November you'll wonder what the month was for. Three times a week and the same four weeks add up to something.
We're at 2/76 Erindale Road, Balcatta, next door to The Wooden Spoon Cafe, which does whole-food breakfasts with paleo and gluten-free options - useful after a morning of deadlifts.
If you've been circling the idea of starting, a month that's built around deadlifts, front squats and pressing is a good one to walk into. These are the movements that carry over into everything else, and they're the ones worth learning properly.
TandEm is at 2/76 Erindale Rd, Balcatta, and we welcome members from right across the northern suburbs, including Scarborough, North Beach, Marmion, Stirling, Innaloo and Osborne Park.
Book your free fitness consultation and we'll talk through where you're starting from and get your Fundamentals sessions booked around your week. Or call 0402 324 368, or email info@tandemcrossfit.com.au.
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