Vanquish Newsletter August 17th
“Hercules didn’t become strong by accident. Neither will you.”
Hercules: Week 1 — Let’s Set the Bar
Welcome to Hercules! πͺ
Hercules is a 9-week training cycle built to develop raw strength, barbell proficiency, and bodyweight control while building on the technical foundation established during Achilles. We’ll progress through two three-week building blocks, each followed by a deload week to allow for recovery and adaptation. Along the way, we’ll revisit classic CrossFit benchmarks and conditioning pieces before finishing with a comprehensive Test Week and transitioning into Artemis, our pre-Open preparation cycle.
Week 1 establishes the benchmarks we’ll build on throughout the cycle, with big lifts, purposeful conditioning, and plenty of opportunities to focus on quality movement and strong effort.
Monday: We open with the CrossFit Total, testing our squat, press, and deadlift before moving into accessory work for the lower body and shoulders.
Tuesday: It’s time to sharpen those gymnastics skills with toes-to-bar, followed by a 20-minute AMRAP that rewards efficiency, consistency, and upper-body endurance.
Wednesday: We move into a power snatch and hang squat snatch complex before tackling a barbell cycling chipper designed to test your leg stamina.
Thursday: We establish a 3RM bench press before jumping into a mixed-modal workout featuring rowing, lunges, and wall walks.
Friday: Bring the intensity! We’ll find a 1RM power clean before taking on the sprint-style chipper “Wipeout.”
Saturday: Grab a partner for a fun and competitive bike-and-triplet workout. Speed, strategy, and teamwork will all come into play.
Sunday: We close out the week with a 30-minute bodybuilding EMOM focused on quality movement, body awareness, and finishing the week feeling strong—not destroyed.
The goal this week?
Establish your baseline.
These numbers and performances give us a starting point for the work ahead. Don’t worry about chasing perfection or emptying the tank just to hit a number. Focus on moving well, giving an honest effort, and establishing benchmarks you can be proud to chase later in the cycle.
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Hercules starts now. Let’s see what you’re capable of. ποΈ
How Much Lifting Is Actually Enough?
It depends
A recent 30-year study followed more than 147,000 nurses and health professionals and looked at how strength-training habits were associated with long-term health outcomes.
The interesting finding? People who averaged 90–120 minutes of strength training per week had a 13% lower risk of death from any cause compared with those who did none. The association was even stronger for cardiovascular and neurological disease mortality. Researchers did not see additional mortality benefits above about two hours of strength training per week.
So, should you stop training after two hours?
Absolutely not.
This study looked specifically at mortality—not everything that makes strength training valuable. It doesn't tell us how much training is needed to build muscle, increase strength, improve bone health, support joint health, develop athletic performance, or maintain the ability to move confidently as we age.
And there's an important distinction: more training isn't necessarily better for every goal, but the right amount of training for you depends on what you're trying to accomplish.
If your primary goal is longevity, this research suggests that 90–120 minutes of strength training per week may capture a significant portion of the mortality benefit. But if your goal is to get stronger, move better, build muscle, improve your fitness, or stay capable for decades to come, there are plenty of reasons to keep training.
The real question isn't "How little can I get away with?"
It's "What am I training for?"
And at Vanquish, we're here to help you train for more than just a number on a calendar. We're training to live strong, move well, and stay capable. πͺ
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Source: British Journal of Sports Medicine, 2026.
STOP TRAINING AROUND PAIN. FIX IT.
That shoulder that won’t quiet down.
Knees that hate squats.
Hips that feel locked no matter how much you stretch.
You don’t have to work around it anymore.
At Innovate Sports Medicine, Lara (your on-site Athletic Trainer + Gym Manager) will pinpoint the real issue, treat it, and give you a clear plan to keep training—without guessing or sitting on the sidelines.
No band-aids. No fluff. Just real answers and real progress.
If it’s been bothering you, it’s time to handle it. πͺ
Show up. Put in the work. Let’s go. π₯
