strength & conditioning in Coralville, IA

^{The Versa 10 Week Cycle System}

Built Around Progress. Designed for Real Life.

At Versa, we don’t believe in random workouts.

We follow a structured 10-week training cycle designed to help members build strength, improve conditioning, stay engaged, and continue progressing over time.

Each 10-week cycle is broken into three focused 3-week training blocks, with every block emphasizing a different style of training and adaptation:

• Endure
• Strong
• Power

Throughout each block, you’ll see intentional repetition in movements, class formats, and training focuses so you can:

• build confidence
• improve technique
• track progress
• and actually feel yourself getting better week to week

At the end of every cycle, we finish with a Benchmark Week specific to that phase — giving members a chance to measure progress and celebrate consistency.

No cycle is ever exactly the same, which keeps training fresh, engaging, and purposeful while still providing structure and progression.

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💥 Endure Block

Conditioning • Stamina • Aerobic Capacity

The Endure Block focuses on improving cardiovascular fitness, muscular endurance, and overall work capacity.

Expect:

• longer workout efforts
• higher rep ranges
• machine conditioning
• sustained pacing
• aerobic-focused intervals

This phase helps members build endurance, improve recovery, and increase their ability to sustain effort over longer periods of time.

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🏋️ Strong Block

Strength • Control • Movement Quality

The Strong Block focuses on progressive strength development and foundational movement patterns.

Expect:

• barbell strength work
• tempo training
• controlled lifting
• unilateral work
• movement refinement

This phase is designed to help members move better, lift more confidently, and build full-body strength safely and progressively.

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⚡ Power Block

Speed • Explosiveness • Intensity

The Power Block is built around developing athleticism, explosiveness, and higher-intensity output.

Expect:

• faster lifting
• plyometrics
• sprint intervals
• explosive movement
• high-output conditioning

This phase helps members improve power production, coordination, speed, and overall athletic performance.

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📈 Benchmark Week

Every cycle ends with a Benchmark Week designed to measure progress and highlight how consistency adds up over time.

Members can track improvements in:

• strength
• endurance
• conditioning
• movement quality
• overall fitness capacity

The goal isn’t perfection.

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It’s progress you can actually see and feel.

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