Ash Townsend
August 19th 2020

Heavy days are necessary to build top-end strength and power. While many people realise this necessity very few coaches or athletes seem to see the true value in why we place a heavy day in each week of programming. Often this will take the form of a single movement heavy day but isn't limited to just the barbell, there are few occasions when gymnastics could sometimes fall into this bracket and don't forget about those heavy sandbags.

Why do we do Heavy Days!

Simple answer is to build strength. But we can build strength adaptations in a number of different ways. This is what makes what we do so cool and always moving forward, making progress. The proof that our program is working shows when people continue to progress and getting stronger but also MOVING BETTER. Proving the value in heavy days and the adaptations everyone is making. 

So lets take a look:


We offer a core strength and conditioning program with a goal of increasing work capacity across broad time and modal domains. 

Who remembers the 10 components of Fitness:

Our ten general physical skills required of optimal physical competence are:

  1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
  2. Stamina – the ability of body systems to process, deliver, store, and utilise energy.
  3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
  4. Flexibility – the ability to maximise the range of motion at a given joint.
  5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – the ability to minimise the time cycle of a repeated movement.
  7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
  8. Agility – the ability to minimise transition time from one movement pattern to another.
  9. Balance – the ability to control the placement of the body’s centre of gravity in relation to its support base.
  10. Accuracy – the ability to control movement in a given direction or at a given intensity.

What movements?

Heavy days can be completed with most any weightlifting or gymnastics movement, such as weighted dips and pull-ups, or lifting odd objects (e.g., sandbags, axles). However, often times a barbell is the best and simplest thing to use for these days. 

How many reps?

Reps 1-5 reps 

Total volume 7-25 reps in various sets Examples (1-1-1-1-1-1-1)



Working sets should be around 80-85% of a CURRENT 1RM. Reps or sets below this are often warm up sets preparing the mind and body for the working sets and taking the time to work sound mechanics and movement and achieving full range of motion before too much load is added.  


Everyone. Relative intensity depends on the person. Go heavy relative to where you are not just on your fitness journey, but also how you feel on that day. 

So heavy days are a vital part of our program and help us increase our own work capacity over time.

See you all in the gym!

Ash Townsend