A closer look at the movements, goals, and coaching principles behind our newest 6-week strength training block.
Every six weeks at OSI, we introduce a new training block.
Some members immediately want to know:
“What are we doing this block?”
While that’s a fair question, we think there’s an even better one:
“Why are we doing it?”
Because when you understand the purpose behind the movements, you’re more likely to get better results from them.
This block is built around some of the most effective movements for building strength, improving movement quality, and helping you stay capable for years to come.
Let’s take a look at a few of the highlights.
The Power of the Pause: Box Squats
One of our primary lower-body movements this block is the Box Squat.
At first glance, sitting down on a box may seem easier than performing a traditional squat.
In reality, the pause creates a unique challenge.
When you pause on the box, momentum disappears.
You can’t bounce out of the bottom.
You can’t rely on speed to get through a weak position.
You have to create force from a dead stop.
This teaches:
- Strength
- Control
- Stability
- Confidence under load
For many people, box squats also help improve consistency and squat depth while reducing anxiety around heavy weights.
Tip:
Don’t crash onto the box.
Think about sitting softly, maintaining tension, and then driving powerfully back to standing.
Building a Strong Back for Everything Else
You’ll also see Landmine Rows in this block.
Strong backs matter.
Whether you’re carrying groceries, picking up kids, hauling mulch, improving posture, or trying to deadlift more weight, your back plays a huge role.
The row helps strengthen:
- Upper back muscles
- Lats
- Rear shoulders
- Grip strength
A stronger back often improves performance in almost every other lift.
Tip:
Think “chest proud” while rowing.
If your shoulders round forward, you’ve probably gone too heavy.
Why We Keep Deadlifting
Some people see deadlifts and immediately think:
“That’s an exercise for powerlifters.”
We disagree.
Deadlifts are one of the most practical movements we can perform.
Every day, people pick things up from the floor.
The stronger and more confident you become doing that movement pattern, the better equipped you’ll be for life outside the gym.
This block features Trap Bar Deadlifts because they allow many people to learn and train the hinge pattern safely and effectively.
Deadlifts help develop:
- Strong hips
- Strong legs
- Grip strength
- Bone density
- Confidence
And yes…
They also make opening stubborn salsa jars significantly easier.
Tip:
Think about pushing the floor away instead of pulling the weight up.
You’ll often find better leg drive and a stronger position.
Tim has videos of every lift, like the one you see above, in our training blocks for our OSI Online followers as well!
Pressing Strength and Resilient Shoulders
This block also includes Double Kettlebell or Dumbbell Presses.
Unlike a barbell, independent weights allow each shoulder to move naturally.
That’s important because not everyone’s body is built exactly the same.
The goal isn’t to force your body into a perfect textbook position.
The goal is to find the strongest and safest pressing pattern for you.
Overhead pressing develops:
- Shoulder strength
- Core stability
- Upper body power
- Confidence moving weight overhead
Tip:
Finish with the weights stacked over your body, not out in front of you.
Your ears and arms should be good neighbors at the top.
Why We Don’t Skip the “Little Stuff”
Some members love the heavy lifts.
Others love the finishers.
But often, the biggest long-term benefits come from the accessory work and resets.
Movements like:
- Scapula circles
- Rock to squats
- Windshield wipers
- Lower trap raises
- Speed skaters
Help improve:
- Mobility
- Coordination
- Balance
- Joint health
- Movement awareness
These exercises may not be glamorous, but they often make the bigger lifts feel better and perform better.
Tip:
Don’t rush through the accessory work.
Explore it.
The goal isn’t just to finish. It’s to learn something about how your body moves.
Don’t Ignore the Agility Work
One of the most overlooked qualities in adults is agility.
Children skip.
Adults stop skipping.
Children hop.
Adults stop hopping.
Then one day we wonder why balance, coordination, and athleticism seem harder.
This block intentionally includes skipping, bounding, hopping, shuffling, and other athletic movements.
Why?
Because these qualities matter.
Being strong is great.
Being strong and able to move confidently in multiple directions is even better.
Tip:
Don’t worry about looking silly.
Everyone looks silly when learning something new.
The goal is to improve, not impress.
The Secret to Getting Better During This Block
Here’s the most important thing to remember:
The goal isn’t to crush every workout.
The goal is to improve.
Just a little.
Every week.
Maybe you add one rep.
Maybe you move a little better.
Maybe you add five pounds.
Maybe your balance improves.
Small improvements repeated over six weeks become meaningful progress.
That’s how stronger, healthier, more capable bodies are built.
One workout at a time.
Ready to Get Started?
Whether you’re training with us in person or following along through OSI Online, this block is designed to help you build strength, confidence, and resilience.
Show up consistently.
Focus on quality.
Trust the process.
We’ll see you in the gym. 💪
View this post on Instagram
