RevoFit Sept–Oct 2025: Train Like an Athlete, Build for the Winter

September 26, 2025

The Science Behind the Program

This new 6-week RevoFit block is designed with one clear purpose: to prepare your body for winter sports and life outside the gym by training like an athlete.

Here’s some concepts we’re incorporating into this month’s programming:

Strength Training with some French Contrast Training & Triphasic Training Principles
→ Combining heavy lifts with explosive plyometrics to improve both strength and power output through Post-Activation Potentiation (PAP).
→ Example: pairing heavy step-ups with box jumps so your nervous system learns to apply force quickly and efficiently.
→ Focusing on the eccentric, isometric, and concentric phases of movement to build resilient joints, stronger tendons, and more explosive concentric power. This month will mostly be eccentrics and concentrics, you can expect more isometrics next month!
→ Example: isometric split squat holds or controlled eccentrics under fatigue.
Energy System–Specific Conditioning
- Athletic Plyometrics: low-amplitude, rhythm-based explosive movements that build power endurance and train fast-twitch fibers to use oxygen more efficiently.
- High Resistance Intervals: max-output efforts with full recovery between bouts, teaching the body to produce and repeat powerful efforts while maintaining focus under fatigue.

Day-by-Day Training Focus

Day 1 – Strength & Contrast

Heavy step-ups, RDLs, single-arm pressing – Winter sports like downhill or nordic skiing require you to be able to shift from hip to hip, manage and absorb pressure and force, and generate power under fatigue. This strength day progresses our members’ abilities to do so, a concept we will build on through the fall.
Paired with jumps for French Contrast effect – We are building on the strength we focused on last month and developing power as we head into the fall. This can be developed and is absolutely necessary for winter sports.
- Spend a summer running or on a bike? You’ll need this.
- Strength and power are very much a neurological adaptation, by strategically combining the two, you train your brain and your musculoskeletal systems to better work together and perform the way you’ve always wanted on opening day.
Goal: Build a foundation of hip extension strength, glute/hamstring durability, control your center of mass, and develop twitchy explosiveness for uphill and downhill winter demands.

Day 2 – Athletic Plyometrics

Short-duration, reactive plyos and strength-speed work paired with moderate to short rest times to develop better recovery between bouts of effort
Focus on power endurance: staying explosive even as fatigue builds
- Most people only train “power” or “plyos” at the beginning of their workouts, completely missing the real-world application of those qualities. In action, we often need to be able to repeat the movements that plyometrics help us improve under a decent amount of fatigue, think a long day on the slopes or a ski descent after touring up the mountain. This program helps train your aerobic system AND your local muscles to recover faster between efforts and bounce back effectively.
- This is one of the most overlooked concepts in injury prevention – Training both your mind and your body to focus and perform under fatigue. This type of training helps you from getting sloppy when you’re tired!
Goal: Teach your body to bounce, recover, and keep producing power over time.

Important Consideration: True mountain and field athletes can express power fluidly and repeatedly — not just once.

Day 3 – High Resistance Intervals w/Movement Quality Integration

Sprint-style intervals with complex tasks between efforts (push-ups, holds, rotational throws)
- Piggy backing on the principle introduced in day 2 – This month’s conditioning day will help you build aerobic power endurance while also helping you train your movement quality and focus under fatigue.
- Performing relatively complex (but safe) movements after the intervals teaches your various energy systems to help you recover more efficiently as well as maintaining focus on movement quality. Often people want to be able to zone out during hard efforts, but training your brain to do so can lead to injury for trail and mountain athletes.
- There will be a focus on breath and recovery, which can train you to better control your stress response surrounding hard efforts.
Requires recovery to ~130 bpm before restarting
Goal: Build aerobic & anaerobic power, sprint capacity, and focus under fatigue to reduce injury risk.

Theme for Day 3: Breathe, reset, and perform with intent — even when tired.

Why This Matters

Most people prep for winter with heavy squats or leg press sets and sprinkle in some slow-twitch aerobic training like running and then wonder why they gas out on the first ski day. This program helps you develop other important qualities needed for winter sports and overall athletic development.

We’re addressing the qualities that actually translate to the mountain:

Strength + power (for control and explosiveness)
Power endurance (to stay bouncy and reactive all day)
Focus under fatigue (to keep movement quality high when you’re tired)

And it’s not just about sports. Recent research shows that power output is more strongly correlated with longevity and quality of life than strength or aerobic capacity alone. Training explosiveness = training for a longer, more capable life.

If you’re here for looks and gains, and don’t care about winter sports – Don’t worry, we’ve got you! Training these traits and energy systems help your glycolytic systems and aerobic systems work better together. So you can oxidize fat and keep building muscle to get that toned up look you’re going for!

Simplified Takeaways

Day 1 = Strong + Explosive → Build muscle and power at the same time
Day 2 = Bounce + Endure → Stay powerful & pliable even when tired & prevent injury
Day 3 = Sprint + Focus → Push hard, recover well, stay sharp under fatigue

Together, these days build a complete athlete — no matter your age or ability.

Looking Ahead

This cycle is the bridge between a summer of adventures, late summer rebuilding and full-on winter preparation. By the end of October, you’ll not only feel stronger and more explosive — you’ll also be primed for the heavier contrast and winter-specific strength work coming next.

Still crushing the trails this fall? So are we. These qualities are hugely beneficial for trail running or mountain biking. Crush these workouts and reap all the rewards.

Get Rolling

Ready to train like an athlete and set yourself up for a strong winter?
Join us for this 6-week RevoFit block:

👉 Book a Free Strategy Session
👉 Start Your 10-Day RevoFit Trial