Group fitness Training Principles At Rocky Point Fitness

Prioritizing Lifelong Fitness

At Rocky Point Fitness, we’ve spent years helping people become stronger, healthier, and more resilient, without sacrificing long-term well-being. We believe high-intensity group training should push you to new heights, but never leave you feeling broken or burnt out.

Our training program is thoughtfully designed to build your strength, endurance, and capacity while protecting your future health. This balanced, well-rounded approach keeps you energized and ready for anything life throws your way, both in and out of the gym, for life.

No matter if you’re just stepping into fitness, rediscovering your passion for movement, or aiming to break new records, Rocky Point Fitness is here to guide, support, and inspire you on every step of the journey. Get incredibly fit today, without fearing tomorrow.

Principle #1:

FOCUS ON THE MAJORITY

We Design Workouts for the Best Member Experience Possible

We believe workouts should be challenging yet achievable for most members, rather than catering to the top 10% and forcing everyone else to scale. People want to follow each day’s training as closely as possible, not watch two members out of twenty doing ring muscle-ups while everyone else is stuck with a vastly different version. By designing workouts that unite rather than divide, we create a smoother, more inclusive class experience.

When the majority of class members share the same workout, the energy is electric, the community bonds grow stronger, and consistency stays high. The result? Better fitness outcomes for our members!

Principle #2

SIMPLIFY WITH STRUCTURE

A Consistent Weekly Schedule for Steady Progress

We balance variety with a clear, predictable rhythm to keep your training effective and engaging. Each week, our structure includes:

  • Three Strength Days: Monday (Press), Wednesday (Deadlift), and Friday (Squat).
  • Three Shorter Conditioning Sessions: To boost intensity and speed.
  • Three Longer Conditioning Sessions: To build endurance and resilience.
  • Saturday Team Workouts: For camaraderie and fun.
  • Sunday Endurance Training: To challenge your stamina.

This structured approach helps you build a sustainable routine, stay motivated, and see consistent progress, all while strengthening our community.

Principle #3

MAKE IT TRACKABLE & TESTED

Benchmark Workouts to Measure Your Progress

Benchmark workouts are included every two weeks to help you track your progress with confidence. We repeat 24 key workouts throughout the year, giving you a clear view of how your strength, endurance, and skills are improving.

This consistency and accountability keep you motivated and show that progress isn’t just a possibility — it’s a promise. With routine testing and measurable results, you’ll train in a community where growth is celebrated, expected, and achieved.

Principle #4

BUILD ALL-AROUND FITNESS ALL THE TIME

Strength, Endurance, and Capacity — All in One Program

Instead of dedicating one month to strength, another to endurance, and the next to high-intensity capacity, at Rocky Point Fitness we develop all three together every week, all year long.

This balanced approach ensures you make steady progress across all areas of fitness, creating a well-rounded athlete ready for any challenge — in the gym, on the field, or in daily life.

You’ll love feeling stronger, fitter, and more capable with training that’s consistent, sustainable, and effective.

Principle #5

TRAIN FOR REAL LIFE

Functional Movements Patterns for an Active Lifestyle

At Rocky Point Fitness, we design workouts that prepare you for real-world challenges. Whether you want to play with your kids, excel in your favorite sport, or tackle outdoor adventures, our programming focuses on functional movement patterns that matter in everyday life.

We skip complex, narrow-scope movements and prioritize exercises that build strength, endurance, and capacity you can use beyond the gym. Because living life to the fullest doesn’t require walking on your hands — it requires being strong, capable, and ready for anything.achieved.

Principle #6

RELY ON INTENTIONAL INTENSITY

Maximize Results Without Burning Out

We believe intensity drives results — but only when it’s applied intelligently. Our programming focuses on “intentional intensity”, balancing movement pairings, loading, and rep schemes to hit the sweet spot for sustainable progress.

We design workouts that push you to your limits safely, so you can train consistently and avoid burnout. The goal is simple: help you build up, not break down. Train smart, stay strong, and keep making progress for the long haul.

Principle #7

INCLUDE AMPLE CONDITIONING

We program cardio as a cornerstone.

In class, we focus on building endurance and aerobic capacity by using bike ergs, ski ergs, and rowers at varying intensities and distances. We spare no expense on our cardio fleet to ensure everyone has access to optimal conditioning. This approach keeps your training consistent, helps you progress steadily, and lays a solid foundation for lifelong health and performance.

Running remains one of the most functional movements you can practice—developing the ability to move quickly and efficiently from one point to another benefits every aspect of life, both in and out of the gym. While we can’t always include running in our daily workouts, we strongly encourage you to run on your own each week, and you’ll find regular running programmed into our accessory work.

Principle #8

EMBRACE EVOLUTION

Proven Methods, Always Improving

At Rocky Point Fitness, we’re committed to continual growth, for you and for us. Just as you’re dedicated to becoming stronger and healthier, we’re dedicated to refining our programming to deliver the best possible results.

We rely on proven methods but stay adaptable, embracing new fitness science and innovative approaches. We challenge ourselves to improve, evolve, and never stagnate. By doing so, we ensure our training stays relevant, effective, and designed to help you achieve long-term success.

Rocky Point Fitness Weekly Breakdown

What Does a Typical Week Look Like?

Curious about how our programming works week-to-week? Here’s a quick look at the structure that keeps our members strong, fit, and ready for anything.

Personal Trainer Coquitlam

Monday

Focus: Lower Body Power + Conditioning

Absolute Strength + Explosive Power:

Back Squat 4 Sets of 3 Reps at 80-85%, Rest 20 Seconds
3 DB Squat Jumps
Rest 2-3 Min Between Sets

Conditioning: Aerobic Power [Lactate Threshold]
5 RNDs:
40/30 Cal Bike [RPE 6-7]
30 Jumping Lunges

Optional Accessory: Muscular Endurance
3x 20 Bulgarian Split Squats
3x 20 Hip Extension + Hold to failure

Tuesday

Focus: Back Strength + Conditioning

Absolute Strength:
On the minute x 5
3 Strict Weighted Pull-ups

Conditioning: Aerobic Power [VO2 Max]
5 RNDs x AMRAP 3:
60 DU
20 DB Snatches
10 Strict Pull-up
Max Cal Row

Optional Accessory: Muscular Endurance

3 x 20 DB Bent Over Row
3 x 20 DB Bent Over Flys

Wednesday

Focus: Strength + Conditioning

Absolute Strength:
Bench Press 4 sets of 3 Reps at 80-85%, Rest 2-3min

Conditioning: Aerobic Power [Lactate Threshold]
For Time:
100 DB Bench Press 50/35 lbs
100 Shoulder to Overhead 75/55 lbs
100 Hand Release Push-ups

Optional Accessory: Midline & Stability
3 Rounds for quality:
5 Dragon Flags
20 Hollow Rocks
20 Medball Russian Twist

Personal Trainer Coquitlam

Thursday

Focus: Aerobic Endurance + Functional Range of Motion

Conditioning: Aerobic Power [Lactate Threshold]
10 RNDs:
500m Row
25 Cal Bike [RPE 5]

Mobility + Flexibility:

15 Mins Stretching + Postural Holds
Knees over toes lunge hold
Seated Straddle hold
Standing pec stretch
Coach Stretch
Crossover-legged good morning
Breath work

FRIDAY

Focus: Leg Strength + Conditioning

Absolute Strength:

Deadlift 4 sets of 3 reps 80-85%, rest 2-3min

Conditioning: Aerobic Power [VO2 Max]
5 RNDs:
10 Cal Row [RPE 7]
10 Front Squat
10 Deadlifts
Rest 1 Min
Load 115/85 Lbs

Optional Accessory: Muscular Endurance

3 Supersets for quality
20 Sumo Deadlift
20 Heel elevated goblet squat
Rest 1 min

SATURDAY

Focus: Conditioning + Power

Explosive Power:

Power clean, on the 90 seconds x 5 Rnds
2x power cleans at 75%

Conditioning: Anaerobic Capacity
8 RNDs:
10 Cal Bike [RPE 9]
10 Burpees over bar
Rest 2 min

Optional Accessory: Muscular Endurance

3 Supersets for quality
20 Band resisted push ups
20 Band assisted pull ups
Rest 1 min

SUNDAY

Focus Aerobic Endurance + Mobility

Conditioning: Steady State Cardio (Zone 2)
30-60 Min Bike/Run/Swim with our community

Mobility + Functional Range of Motion

20 Min Coach Led CARs (Controlled Articular Rotations)

2 RND:
Knees over toes lunge hold
Seated Straddle hold
Standing pec stretch
Coach Stretch
Crossover-legged good morning
Breath work