Want to know exactly what to do to feel strong, whole, and connected to your body? The Awaken Training Series is twelve weeks of done-for-you progressions using Functional Bodybuilding techniques. Classic strength and endurance training plus accessory work will challenge you without breaking down your body (or your spirit). Learn new movements for yourself and your clients that promote awareness, safety, and respect for your individual path.
You know, back in the day, when you blew yourself away with your progress and hit benchmarks you never thought you could achieve. And then came the burnout, when 3-on-1-off turned into 3-weeks-off-1-on. Or the injuries that made you pause on anything overhead. Or the secret shame at not moving like the 22-year-old smoking you on the bar across the gym.
“Go into the pain cave,” you hear, like hurting is a badge of honor, and all weakness must be squashed. But what happens when you tweak your back, or your kid gets sick, and your PR takes a nosedive? Does that make you less of an athlete?
It’s time to reconnect with why you fell in love with training. Whether you compete or just work out for the pure pleasure of movement, every athlete can make progress and feel great at the same time.
Among great coaches and athletes, the distinguishing feature is questioning everything. So if you’re not among the elite, what are you seeking when you tighten your laces and head to the gym? Is it a number on a scoreboard, or something more meaningful, more personal than that? If fitness is part of your lifestyle, that life will chart a path from the PRs you get in your 20s all the way through to keeping up with your kids – in their 20s. And to get there, you need a way to train that keeps your body healthy and whole, and doesn’t make you feel like crap when life happens.
Programs designed for an individual that are sold to the masses mean you are following the needs of someone else. Random workouts that elicit the “hard” response may also give random results. And how do you know what’s safe for you? Is relentless intensity really such a good idea?
Taking more seminars and poring over more programs, mixing and matching, won’t lead to a thoughtfully designed, safe and effective program that progressively builds your body up.
Marcus Filly has been a health and fitness coach for 8 years since leaving Medical School in 2009. He was formerly a CrossFit facility owner for 5 years, has completed all 5 of the OPEX CCP courses, and has coached clients remotely from all over the world. He has coached athletes at the CrossFit Games as well as several Regionals athletes. And he knows how fitness is more than just constantly pursuing gains — it’s a path to self-discovery and building confidence from deep within.
Sure, we could share his personal program and you could pay to follow along, but that won’t help you change the way you train.
Instead of randomly piecing your training together, imagine walking into the gym excited and knowing exactly what to do, for the next three months. Each week, the program will build on itself, so you’ll revisit your progress and see how you respond. Your master plan will be waiting for you to follow every step. But will it be easy? No, in the best possible way.
This program will challenge you to become aware of the way you move. Of your breathing. We suggest you turn down the music and hear your body respond. To not block out or avoid the fears or discomfort creeping in, but to welcome them as friends, and see what they have to show you. No “sucking it up” needed. And no destroying your body in the process. Because if your training doesn’t bring you joy, why do it?
You will experience the Functional Bodybuilding movement vocabulary, combining slower movements with others performed at speed. High and lower intensity blend so you can feel all those little muscles and joints working together. Strength assignments coupled with aerobic movements will keep your engine humming while supporting your overall capacity.
When each movement feels connected to your body as a whole, you can:
You’ll be sore in weird places, and you’ll love it.
When you join the Awaken Training Series, you will get:
* just kidding – sorta
This program is ideal for athletes with at least two years of experience who can read a written workout plan. This is not geared for those on a competition track, or chasing PRs at all costs. However, it’s perfect for burned-out coaches, masters athletes, injured athletes on a path to recovery, or curious bodybuilders who want to dip a toe into functional fitness. If you know your way around a gym and want to love training again, this program is made for you. Especially if you’ve considered hiring a personal coach but have hesitated for one reason or another.
You are welcome to scale any and all movements to your ability, injuries, or how you’re feeling on a particular day. We assume you have enough experience to modify as you see fit, but if you have any questions feel free to reach out via Fitbot at any time – we’re here to support your experience.
Most of the movements do not have prescribed weight on purpose – choose as you see fit, for your body and life, for each day. The only weight that matters is the one that will challenge you without crushing your spirit, or your body, in the process.
You’ll need access to a training space with a selection of dumbbells, barbell and plates, pull-up bar/rack, and supplementary equipment such as bands, sleds, rower and/or assault bike, etc. If you’re missing one or two things feel free to sub as you see fit or reach out to the coaches for assistance. Don’t let lack of equipment become an excuse – keep moving, because one or two missing pieces won’t matter in the long run.
Warm ups are provided for each workout that will get your body primed for the day. Keep in mind your own individual needs and feel free to alter to fit your body, or reach out to a coach with any questions.
You can communicate with coaches via The Fitbot and enter your feedback, comments, and questions for each workout. Depending on the volume of messages we receive, you may not get an individual response, but we will be looking for common threads and constantly incorporating feedback into the program. And we will respond to as many individual messages as possible.
This program is intended to build from week to week, but you’ll keep access to all the workouts if you want to make one up. If you need to miss an extended amount of time, best to jump back in where the program is currently. Feel free to reach out to a coach if you have any questions.
The FitBot does not currently have a mobile app, but can be opened in any web browser and is mobile-responsive.
Most importantly, I just enjoy training again. With my injuries, it was becoming a game of work-arounds and frustration. But this program has lit my fire again and I look forward to training everyday. I also really look forward to the homework on the rest days. The holistic approach is very in line with my own personal philosophies, which is one of the reasons I decided to try the program in the first place.
I feel like the movements and workouts in the program have been well thought out and have progressively built on each other each week. The specifics of the program - the tempo, the rest periods, and the superset combinations have been fun and challenging. The ATS has uncovered a new found joy for training again. Great program, glad to be a part of it and I’m sincerely hoping for a second series.
I have really enjoyed the Awaken Training Series. I definitely feel stronger but more importantly I feel more well rounded. I don’t really ever run - 1-2 miles tops a week - and my running has always been good but uphill was a battle. Today I conquered 8 miles uphill with little problem at all.
I'm loving the program so far…After the open I was pretty beat up; elbows and shoulders were achy. Throughout Awaken I can tell my body is definitely balancing out and I'm becoming more aware of which muscle groups and working or not working.
...Most of all I have had a TON of fun doing this training which I have been missing for a while. Especially after 2 kids, turning 31 and realizing my competing against the younger guys and how much I get to compete will have to slow down, needed to find purpose for training and I realized being a good example as a father and taking care of myself because I love it is all I needed.
Feel like my legs have gotten stronger. I am able better able to hold a good position when driving out of the squat. Feel like my back and lats are engaged. My hamstrings and glutes feel like they are firing. Love how strong my shoulders are feeling. I set a goal for the year of a 200# strict press and I feel like I am going to achieve that early.