Tasha Brown — Strength & Programming Coach

The coach

The plan is the product.

The work

Tasha competed at the D1 level, where nothing was left to feel — every session was written, measured, and progressed. She brought that discipline to STRIDE and never let go of it: strength is built on a plan, not a mood.

She writes the programming for the entire building — the boxing strength work, the runners' durability blocks, her own cycles. The 06:00 lift is for the people who want the day already won by sunrise; the 17:15 is the after-work room, heavier and patient.

Ask her for the secret and she hands you a photocopy. Progress is boring on purpose: add a little, repeat, trust the page. Six weeks later the numbers have moved and you cannot quite say when.

Currently on the wall

Block 14 — six weeks, squat.

Percentages run off your training max, not your best-ever single. Same shape for bench and deadlift, one week offset. This is the page the 06:00 and the 17:15 both work from.

Week % TM Sets × reps Intent Load

01 70% 5 × 5 Groove the pattern. Every rep looks like the last one. 25 reps

02 75% 5 × 5 Same volume, more bar. This is the week it starts to cost you. 25 reps

03 80% 5 × 3 Reps come off so the weight can go on. Speed stays honest. 15 reps

04 85% 4 × 3 Heaviest triples of the block. One set trimmed to pay for it. 12 reps

05 90% 3 × 2 Peak. Six work reps all week — leave two in the tank on each. 6 reps

06 60% 3 × 5 Deload. Light, fast, finished early — the block is banked, let it land.Deload 15 reps

Then it starts again. Week 7 opens Block 15 at 70% of a training max nudged up 2.5 kg on the press, 5 kg on the squat and deadlift. That is the whole trick, and there isn't a second one.

Train with Tasha