June 2026 Programming: Building Capacity

Summer is here, and June marks the start of a new training cycle at Urban Athletic Club.

This month we’re focusing on two primary strength movements: the Back Squat and the Bench Press. These lifts will anchor our strength development throughout June while supporting our larger summer goal: increasing cardiovascular work capacity.

Strength Focus

Our two lifts this month are:

• Back Squat
• Bench Press

Rather than chasing max weights every week, we’ll focus on consistent progress through the Level Method system. Success may mean adding weight, improving technique, increasing range of motion, or moving closer to the next level standard. Every athlete has a path forward.

Conditioning Focus

June marks the start of the first phase of a 12-week conditioning progression.

Over the next three months, we’ll gradually move from longer-duration, moderate-intensity efforts toward shorter, more intense workouts. Think of this month as building the foundation of your engine.

You’ll see:

• Longer aerobic intervals
• Running, rowing, skiing, and biking
• Sled pushes and pulls
• Carries
• Work capacity circuits
• Partner workouts

The goal is simple: become more capable, recover faster, and be ready for harder efforts later in the summer.

Virtuosity: Dumbbells

Each month, we focus on mastering a specific training tool.

June’s Virtuosity theme is the dumbbell.

Throughout the month you’ll practice:

• Dumbbell Snatches
• Dumbbell Clean & Press
• Farmer Carries
• Renegade Rows
• Goblet and Front Rack Positions
• Dumbbell Press Variations

The goal isn’t simply to move weight. It’s to become more efficient, coordinated, and confident with one of the most versatile tools in the gym.

Skill Development

In addition to our strength and conditioning work, we’ll continue developing athletic skills through focused practice.

This month’s skill progressions include:

• Pull-Ups
• Jump Rope
• Inversions and Handstands

These progressions are designed for every level. Whether you’re working toward your first pull-up or refining advanced gymnastics skills, there will be a clear progression path available.

Weekly Structure

Monday – Strength I
Back Squat development with supporting accessory work and short conditioning.

Tuesday – Engine
Longer aerobic intervals designed to build conditioning and pacing.

Wednesday – Strength II
Bench Press development with supporting accessory work and conditioning.

Thursday – Endurance
Muscular endurance, sled work, carries, and mixed-modal conditioning.

Friday – Hybrid | Work Capacity
A blend of strength and conditioning designed to improve your ability to sustain effort under fatigue.

Saturday – Hybrid | Rally
Partner workouts, community, competition, and fun.

Monthly Assessments

At the end of the month, we’ll measure progress through three Level Method assessments:

• Back Squat
• Bench Press
• Neuro & Core

These assessments help us track strength, stability, coordination, and overall athletic development.

Remember that testing isn’t about comparing yourself to others. It’s about measuring progress against your previous performance. Whether you’re working toward your first level-up or chasing an elite standard, testing provides valuable feedback and helps guide your next phase of training.

Everything we do throughout June is designed to prepare you for these assessments.

The Goal

The purpose of June is not to peak.

The purpose of June is to build.

Build strength.
Build skill.
Build confidence.
Build an engine.

Small improvements repeated consistently over time create extraordinary results. Show up, trust the process, and keep stacking good weeks together.

See you on the gym floor.