Vanquish Newsletter June 1, 2026

Steve Jarecki • June 2, 2026

“Train your mind to be stronger than your excuses.”

The Achilles Cycle: Where Strength Gets Real

Achilles is here—and this 10-week cycle is all about building real, usable strength. Coming off Medusa, we shift into hypertrophy, density, and positional strength you can sustain under fatigue, with consistent loading across key lifts;

5x5 front squat

3x10 strict press

5x5 sumo deadlift.

Olympic lifting progresses from the hang to full lifts from the floor, building toward 1RM snatch and clean & jerk with a focus on strong, efficient movement.

Gymnastics is trained through challenging supersets and interference work to build true upper body strength and resilience. The cycle is anchored by benchmark conditioning pieces—including PRVN Engine, DT, and the return of Wax On, Wax Off—so you’ll have clear data to measure progress from start to finish.

Bottom line: this is where we put in the work, build muscle, and come out stronger everywhere.

What We’re Standing By (and Why You Should Too): The Foam Roller

If you’ve ever questioned whether foam rolling is actually worth your time… this one’s for you.

A recent study looked at how different recovery methods impact muscle healing—not just how sore you feel, but what’s actually happening in the muscle. After making participants’ calves sore, they compared three groups: foam rolling, massage gun, and doing nothing at all.

Here’s the kicker: everyone felt equally sore after a few days… but their muscles told a different story.

The foam roller group showed better improvements in muscle quality—things like stiffness, tone, and elasticity. The massage gun didn’t deliver the same results, and passive rest didn’t either. Translation: just because something feels the same doesn’t mean your body is recovering the same.

Even more important—how you foam roll matters.

Foam rolling isn’t just mindlessly going back and forth while scrolling your phone. It’s a tool. When used with intention—targeting tight areas, applying steady pressure, and even pairing it with breathing—it can help your body move better, recover faster, and stay more resilient.

Bottom line: if you want to get more out of your training, don’t skip the basics. A few focused minutes with a foam roller can go a long way.

Don’t Train Around It—Fix It and Keep Moving

That nagging shoulder. Those cranky knees. Tight hips that just won’t loosen up.

Sound familiar?

Good news—you don’t have to just “deal with it.”

At Innovate Sports Medicine, Lara (your on-site Athletic Trainer + Gym Manager) will figure out what’s actually going on, treat the issue, and give you a clear, simple plan so you can keep training instead of sitting out.

This isn’t about quick patches or guessing games. It’s about real answers, smart treatment, and keeping you in the gym doing what you love.

If something’s been bothering you, now’s the time to handle it 💪

MAKE AN APPOINTMENT WITH LARA

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Vanquish Newsletter August 31st

By Steve Jarecki • August 31, 2026

“You’ll never do a whole lot unless you’re brave enough to try.” - Dolly Parton 🧠 Hercules Week 3: The Mandela Effect Things may look familiar this week… but don’t trust your memory. Week 3 is all about The Mandela Effect —when we collectively remember something that never actually happened. Each workout takes something recognizable and adds a twist, flips the script, or sends you in a different direction. Expect power snatches, toes-to-bar, burpees, wall balls, double-unders, strict handstand push-ups, deadlifts, bench press, back squats, running, and plenty of barbell work. The big focus this week? Pacing and execution. A workout may look familiar, but the demands are different, so don’t let your memory dictate your pace. Coaches will help you spot the difference during the whiteboard brief. Listen for what’s changed, understand the intended stimulus, and attack the workout that’s actually in front of you—not the one you think you remember. 🧠💪 🚧 Brookfield Road Construction Update Starting September 3 , Brookfield Road will be closed to through traffic for approximately 2.5 weeks. Vanquish will remain accessible , but you’ll need to approach the gym from the south during this phase of construction. Please follow posted detour signs and flaggers and allow a few extra minutes for possible delays. Thanks for your patience! 🇺🇸 Labor Day Schedule We’re keeping things simple this Labor Day! There will be no regularly scheduled classes , but we’ll have one all-levels class at 8:00 AM for anyone looking to get their holiday workout in. Open Gym will remain available 24/7 as usual, so you can train on your own schedule. Enjoy the holiday! 💪 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. 💪 MAKE AN APPOINTMENT WITH LARA Show up. Put in the work. Let’s go. 💥