training faq

This page is primarily for clients on individualized programs with coach Thor. Contact me if you're interested in taking part.

General programming info also lives on the Raincity Athletics FAQ under Individual Programs & Sport Access at faq.raincityathletics.ca.

The software we use

Zenplanner — billing & payments, plus reserving workout times and checking in (for Raincity Athletics members). Download and setup info is on the Zenplanner member login page. Reservations open 48 hours prior (recommended, not required); check in every visit via the app or the front-desk iPads.

SugarWOD — for WODSQUAD group program tracking. Log your WODSQUAD workouts from Thor, record results, and share a leaderboard for accountability (with fist bumps & comments).

Airtable — WODSQUAD movement demos. Reference the movement demo database at thor604.com/movements whenever you're unsure of form.

TrueCoach — for specific individual programs: programming from your coach, results logging, video movement demos, progress tracking (photos, weight, etc.) and direct coach messaging. Tutorials at help.truecoach.co.

Training priorities

In order of prioritization:

Safety. If you're not sure, ASK. If you think you're doing something wrong, ASK. If things feel good but you're unsure — FILM IT. Notify your coach whenever you're uncertain.
Consistency. The goal is not extreme short-term results — it's minor lifestyle changes you'll sustain for life. New athletes start at 1–2 days/week before adding frequency; show consistent 2–3 day/week attendance before progressing.
Range of motion. Safely completing the full range of motion for each movement comes before load. Unless you have a major prior injury, there's no excuse not to.
Sustainable base conditioning & pacing. Earn your intensity by learning sustainable paces:
- Cardio Long: 15–20 min comfortable, consistent pace.
- Cardio Moderate: 2–4 min interval pace held across rounds without stopping.
- Cardio Hardio: :20–:60s all-out efforts (the only intensity work taken to failure).
Intensity & massive life-changing epic gains. Once 1–4 are mastered, the gains come quick and easy. Track weekly progress photos over scale weight. Most new athletes need 4–10 weeks to master the routine and their mobility limitations.

What does ___ mean?

Working sets — after your warmup/building sets, your working sets begin. "Back Squat 3x 6-8" = 3 working sets of 6–8 reps.

6–8 reps — how many? Always aim for the higher number. If you can't hit all reps at the target weight, record what you actually did (e.g. "2x 8 + 1x 6") — it signals a possible deload.

"Back Squat 3x 6-8 rest :60" — movement: back squat; 3 sets; 6–8 reps; rest 60 seconds after working sets.

How do I record my results?

WODSQUAD group in SugarWOD — select the [PTG] PRIVATE GROUP track from the dropdown (contact Thor if you don't see it). Always add detail in the notes; more info means better adjustments.

Private & individual programs in TrueCoach — example of good tracking:

A1) Back Squat 3x 8-10 @ 135lb rest :60 — 3 warmup sets — 2x 8 @ 135, last set 8 @ 135. Felt good, just heavy.

A2) Bench Press 3x 10-12 @ 95lb rest :60 — 2 warmup sets — 3x 12 @ 95lb, felt good / easy.

Record your total workout time and general wellness. The more information you give us, the better results we can give you.

What if I miss a workout?

Complete workouts in order. One day behind? Just continue sequentially. Out for a full week (illness, travel), contact your coach about shifting forward.

Labeling system — e.g. 1.4.2: block/mesocycle 1, week 4, day 2.

What does A1) A2), B1) B2) B3) mean?

They're supersets. For example:

A1) Back Squat 3x 8-10 @ 135lb rest :60

A2) Bench Press 3x 10-12 @ 95lb rest :60

After warmups: back squats → rest 60s → bench press → rest 60s → repeat for 3 working sets.

How do I warm up for my workout?

Raise core temperature (≈5 min easy cardio), then dynamic stretching — leg & arm swings, Samson lunges, leg kick to lunge, and knee hugs. Full routine at revival-strength.com.

A typical assigned warmup (pick 3–4 to match the day's muscle groups) — 3–5 min general cardio, then 2–3 rounds of:

10x banded glute walks (squat / deadlift / lower body)
10x banded squats (lower body)
10x Samson lunge (full body)
10x banded good morning (deadlift / hamstring mobility)
10x (small) band pull-apart (upper body / shoulders / back)
5x scap pushup (upper body / mobility / strength)
5x scap pullup (upper body / mobility / strength)

How do I warm up to my lifts?

Full method at baystrength.com. Even jumps (for non-advanced lifters): (work weight − 45 lb bar) ÷ 4.

Example — 165 lb squat: 165 − 45 = 120; 120 ÷ 4 = 30 lb jumps → bar (45), 75, 105, 135, then working sets at 165.

How do I warm up for A1) A2) lifting?

After the general warmup, alternate strength warmups between both movements on separate barbells. For A1) Back Squat 3x 8-10 @ 135lb / A2) Bench Press 3x 10-12 @ 95lb:

General warmup (≈10 min)
Back squat x10 @ 45lb — rest ~:30
Bench press x10 @ 45lb — rest ~:30
Back squat x8 @ 75lb — rest ~:30–60
Bench press x8 @ 65lb — rest ~:30–60
Back squat x6-8 @ 115lb — rest ~:60–2:00
Begin working sets with the prescribed rest.

For general Raincity questions, see the Members FAQ and Individual Programs & Sport Access. Class times are on the Raincity schedule.