Programs
GOAL-BASED PROGRAMMING
From Beginner to Advanced
At True North, the path we take in our programming is based on the destination. Let us know what your primary is and we’ll help you choose the program (or combination of programs) that will get you there.
True North Fundamentals
For someone who is just starting up their journey into the strength and fitness world, or who is returning to it after a long and protracted absence, an introduction to all the basic building blocks of a full and well-rounded program is essential.
- Pre-Requisites: None
- Skill Level: Novice
- Fitness Level: Any
- Minimum Time Commitment: 2x per week
Program Objectives
- At the end of the twelve weeks, you will have learned and worked on the following fundamental skills:
- Squat
- Hinge
- Lunge
- Push
- Pull
- Core
- It will lay the foundations of functional power, strength, stamina, and aerobic conditioning
- It will combine these two things to provide a springboard into more advanced or specific programs that we offer
True North 360° Fitness
Our most popular program!
For anyone trying to find a balanced and well-rounded program that addresses all the broad categories of health and fitness, this is what you’re looking for.
Every stage of the program addresses movement quality (mobility/stability and skill), power, strength, and metabolic conditioning with a greater emphasis placed on one element depending on the target outcome of the phase.
- Pre-Requisites:
- Level One – Complete True North Fundamentals program, or the equivalent
- Level Two – All the skills in level one, plus double kettlebell swings, double kettlebell cleans, and the kettlebell snatch
- Skill Level: Level One – Beginner, Level Two – Intermediate
- Fitness Level: 2/5
- Minimum Time Commitment: 2x per week
True North Functional Hypertrophy, Functional Strength, Hybrid Performance
Depending on your training goals, after completing one-to-two phases of the True North 360° Fitness program, you may want to spend some additional time focusing on hypertrophy, strength, or performance.
As each of these programs are zeroed in on single elements, the recommendations for nutrition, recovery, and accessory training are more specific to the goals of that program, versus the broader and more generalized recommendations found in the True North 360° program.
For any of these programs, you will need to have access (both in terms of equipment availability and your own skill level) to a slightly broader range of equipment and movement. You will still have the same requisite equipment as the True North Fundamentals and True North 360° Fitness, but you will also need access to heavier (relatively speaking) dumbbells and kettlebells, barbells (and adequate experience to use them), plus slam balls, BOSU, and a rower, or Airdyne bike.
True North Athletic Performance
We have four different types of athletic performance programs to choose from – if you elect to customize, then they will be further refined to your specific sport.
True North Endurance – Best suited for cyclists, runner, or triathletes
True North Hiking – For those who are looking to take on longer and/or multi-day adventures
True North Multidirectional Sport – For athletes that take part in sports that require short bursts of speed, rapid changes in direction and fast in-game recovery
True North Power Endurance – For sports that utilize repeated expressions of low-threshold power along with aerobic endurance, like XC mountain biking
- Pre-Requisites: Completion of one cycle of a True North 360° Fitness Level Two (or the equivalent)
- Skill Level: Advanced
- Fitness Level: Varied depending on sport
- Minimum Time Commitment: 2x per week strength training, additional sessions dependent on sport
True North Rock Your Jeans
Written and designed by women, specifically for women, our highly successful “Rock Your Jeans Challenge” is now available as a standalone program. This program is our answer to the struggles we hear ever day from women just like you, women who are working hard but not seeing results. It’s focused on the top three areas, we’ve found, when done consistently will get you the success those years of fad diets, cookie-cutter training programs, and hours of cardio have promised and never delivered.
With everything in the system – from the nutritional recommendations, recovery, repetition scheme, exercise selection and even the repetitions and sets – focused on a structure that leads to the greatest success for women, this 12-week body recomposition program will walk you through all the strength, metcon and cardio guidelines that will help you hit your targets.
It is our most sincere and genuine mission not only to help you improve how you feel right now but also change the course of your health for the rest of your life! Sounds like a tall order, right? We’re up for the challenge. Are you?
- Pre-Requisites:
- Level One – Complete True North Fundamentals program, or the equivalent
- Level Two – All the skills in level one, plus double kettlebell swings, double kettlebell cleans and kettlebell snatch
- Skill Level: Level One – Beginner, Level Two – Intermediate
- Fitness Level: 2/5
- Minimum Time Commitment: 3x per week
True North Kettlebell
The kettlebell is one of the most versatile strength and conditioning tools on the market, owing to its stark simplicity. But don’t be fooled by its minimalistic appearance – to use it both safely and effectively you must become “brutally proficient at the basics.”
This three-phase program will take you through the following progression:
Level One – The Swing, the Goblet Squat, the Hardstyle Press, the Dead Clean and the TGU
Level Two – The Gunslinger, the Hardstyle Clean, the Push Press/Thruster
- Pre-Requisites: None
- Skill Level: Novice
- Fitness Level: Any
- Minimum Time Commitment: 2x per week