Hey there ladies and gentlemen this is Doug from Barbell Strugged.

I just want to let you know that we now offer 11 of our top training programs as a part of a single membership site that we're calling the program vault.

We used to launch training programs every few months and people were always bummed that they couldn't sign up at any time.

You had to be around for the launch. The launch was only four or five days. If you missed it and you had to wait six months or a year depending on what training program we were offering next.

It was kind of a hassle even when people were signed up for training programs to switch to a different program when they got to the end of their current program.

Or they just happen to be in a new phase of training. They hit their past goal and now they have new goals and new goals require different training programs.

So inevitably it was a pain in the ass for people to switch programs. So we took all that feedback and we decided to just put all of our programs together on this thing we now call the program vault.

That way all strugged athletes could have access to all the workouts that we have and move from program to program as they saw fit for themselves makes sense.

So there's 11 programs. Three of them are long term very comprehensive programs where there's you know warm up and there's mobility and there's nutrition added in there all the workouts are there.

There's a cool down there's there's stuff to do on your off date. They're super super comprehensive and those programs last for over 18 months if you want to stick around for that long.

And there's also eight short term programs these programs are three months long and these are basically add on programs.

So if you are already doing classes at a gym and you don't want to stop doing your classes but you want to work on one particular thing maybe you want to like work on your shoulder health or you want to work on your conditioning like your your robot capacity or maybe just want work on your squatting strength or your pull up strength or something like that.

Then we have these short term add on programs that are super low volume but they're just like an extra you know two or three exercises at the end of your workout to help work on whatever those very specific goals are that you have.

So the three long term programs are flight weightlifting that's a very weightlifting specific training program it builds it builds you from someone who is more like beginner intermediate weightlifting and build you up to be a more technical professional style weightlifter you know the course of 12 or 18 months.

We also have muscle gain challenge if you just want to put on muscle mass and you want a higher volume training program this in my opinion is more of an intermediate program if you don't have good technique on the Olympic lifts yet.

You're going to kind of be throwing right to the wolves so to speak that it doesn't ramp you up like flight does flight has very specific progressions for weightlifting to let you learn all the technique over time.

Muscle gain challenge kind of just throws you right into it so ideally you already have some experience with the Olympic weightlifting before you start the muscle gain challenge and there's a very high emphasis of course with the muscle gain challenge on gaining muscle so that means you got to eat a lot of food so there's a lot of emphasis on how much to eat what to eat and you recover as a part of that program so that way you can get bigger and stronger.

Also we have strong strength challenge which is more of a traditional kind of cross fitness program if you do cross it classes at a crossfit gym you probably do some strength movements at the beginning of class you know maybe do front squats for five so it's five and then you do a Metcon that's you know 20 or 25 minutes or whatever happens to be that's more typical of the strength challenge where strength is the goal but certainly conditioning is is a key part of that as well is has more strength bias than kind of a regular generalized cross-fiddle.

Cross-fiddle type program so the eight short term training programs again these are about three months long and they're kind of an add-on program so the first one is boulders for shoulders that they shoulder health and stability program health mobility and stability program it isn't going to be doing a whole lot of jerks and overhead presses necessarily this is again an add-on program so you're going to be doing a lot of assistance work for your shoulders your thoracic spine etc that way you can have the healthiest shoulders possible.

There's the aerobic monster program which is adding in a bunch of extra mostly aerobic conditioning in the air dialogue you can be on the row or a lot you can be doing a lot of monostructural stuff so you know if you already have your regular workout you do strength you do your Metcon and then you know as a very overly simplistic example you do you know 20 minutes of rowing or you do 30 on 30 off for 10 rounds or you're doing a hard 30 and an easy 30 whatever it is just a little bit extra aerobic work there's the squat the house program where you know you're going to do a lot of work.

You know we add in two leg exercises three days a week so you might squat and then do some lunges or something like that depending on what your regular classes are like you might already be doing a lot of squatting but if you're not currently able to do a lot of squatting you want to do some more squatting and you just want to add that onto your current training then squat the house is a great program.

So aerobic aerobic assault that is a high intensity interval style program where you're doing very fast Metcon so you might be doing an air dine sprint you know 30 seconds on 100% full speed and then and then take a three minute break and do it again or even you know five touch and go deadless followed by you know 10 burpees

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