Why We Train the Way We Do at Black Flag Athletics
At Black Flag Athletics, we believe that a balanced training program is key to long-term success in fitness. Our goal is to create a system that optimizes adaptations across all areas of fitness—strength, endurance, mobility, and beyond—by approaching training with intention, structure, and real-world functionality in mind.
Our hybrid program is rooted in both science and experience. It’s designed to minimize the “Interference Effect” commonly seen in traditional functional fitness group settings, where competing demands (like heavy lifting and intense conditioning done back-to-back) can blunt progress. Instead, we prioritize each training component on its own day, allowing the body to fully adapt and grow in each specific area.
We value every aspect of fitness and build our programming to make the most of each one. Our goals are twofold:
- Maximize your ability to improve a specific area of fitness.
- Structure our programming in a way that supports lifelong training and sustainability.
This structure gives our athletes optimized opportunities to develop strength, build muscle, improve cardiovascular fitness, push high-intensity thresholds, and increase both mobility and stability—all without sacrificing one for another.
By giving each focus area its own spotlight in the weekly MicroCycle, we eliminate the diminished returns of Concurrent Training. We’ve crafted an undulating weekly pattern that keeps training fresh and progressive, while also respecting the physiological demands and benefits of each day’s work.
Below is a breakdown of what a typical week at Black Flag Athletics looks like. Every element is intentionally programmed with a deep understanding of how to maximize the physiological response and long-term gains.
Welcome to training with purpose. Welcome to Black Flag Athletics.
6-Day Weekly Microcycle Overview
Olympic/Explosive Power/Speed (1 Day per Week)
- Focus on high rates of contraction and velocity.
- Incorporates explosive and reactive (plyometric) training to enhance force absorption and production.
- Aims to improve athleticism, body awareness, and force output.
- Not conditioning-based.
- Utilizes multi-plane movement patterns for true functionality.
Mixed Modal “CrossFit” (2 Days per Week)
- Higher intensity training tailored to individual needs and goals.
- Mixes moderate and maximum-intensity efforts based on session duration.
- Structured interval-based training for optimized stimulus and adaptation.
- Designed to increase VO2 max and overall conditioning.
- Intensity should match the athlete’s ability, lifestyle, and workout duration.
- Eliminates the misconception that CrossFit must always be high-intensity.
Endurance/Hyrox/GPP (1 Day per Week)
- Develops the ability to sustain lower contraction rates over extended periods.
- Builds a strong aerobic foundation for all metabolic efforts.
- Enhances metabolic flexibility to efficiently utilize fuel sources.
- Improves systemic strength and resilience through General Physical Preparedness (GPP).
- Can aid in recovery by promoting cardiovascular efficiency, increasing capillary density, reducing CNS fatigue, and optimizing autonomic nervous system regulation.
Strength/Hypertrophy (2 Days per Week)
- Alternates between upper and lower body sessions for balanced adaptation.
- Enhances neural drive through near-maximal efforts.
- Consists of TWO three week training blocks with the same (or similar) movements to allow for progressive overload while minimizing the potential for accommodation.
- Focuses on absolute and relative strength development.
- Promotes high-quality lean muscle growth.
- Strengthens connective tissues to minimize injury risk.
- Increases bone density and overall structural integrity.
At Black Flag Athletics, we don’t copy and paste someone else’s training template and call it our own—nor do we subscribe blindly to a single training philosophy. Instead, we blend proven science with years of real-world experience, drawing from a range of successful methodologies to craft a program that’s uniquely ours—designed specifically for our athletes and their goals.
If you’re interested in learning more about the “Black Flag Way” or becoming part of our fitness community, we’d love to connect. Reach out and see what makes our approach different.
Yours In Fitness,
CSCS | CFL3 | Fitness Specialist | Biomechanics Specialist | USAWL1
“Take care of your body. It’s the only place you have to live.”
Owner/Head Coach – Black Flag Athletics