Save the Date: Iron & Asphalt Challenge – Sept 13, 2025

Mark your calendar—Saturday, September 13, 2025 is the official date for the first-ever FVT Iron & Asphalt Challenge.

Bench. Deadlift. 5K.
Do one, do all three, or team up and tag in a friend.

Early bird registration opens Tuesday, May 27.
Spots will be limited—especially for in-person training.

We’ll have full details soon, but here’s a quick breakdown of the participation options:

Current Members
There will be a nominal entry fee to help cover event costs—shirts, snacks, prizes, etc.
You’ll already be working toward the challenge inside your current sessions, and your registration includes full access to the 12-week training and programming.

Remote Option (Non-Members)
Includes a full 12-week training plan (strength + conditioning), delivered step-by-step so you can train on your own. Great if you want structure and accountability from a distance.

In-Person + Full Program Option
Includes everything above—plus two small group personal training sessions per week at FVT Warrior Wellness (as space allows). Ideal if you want hands-on coaching, built-in accountability, and in-person support.

Whether you want to train for strength, endurance, or just need a goal to stay consistent—we’ve got you.

More details soon.
Save the date + stay ready.

— Forest

How we’ll train for the Iron & Asphalt Challenge

The FVT Iron & Asphalt Challenge is coming this fall—bench, deadlift, 5K run (or any combo).

Do one, do all three, or team up and split it.

You’ll get:

  • A full 12-week strength and conditioning plan
  • A summer goal to stay focused and consistent
  • A shirt, food, prizes—and a legit event to cap it all off

Registration opens May 26, stay tuned!

Now let’s talk lifting.

If you want to hit your strongest bench or deadlift by the fall, stop lifting randomly.

Here’s what a lot of people do:

You show up to the gym, throw some weight on the bar, and try to beat last week. That works for a little while—especially if you’re just getting back into it.

But eventually:

You stall
You feel beat up
The weights stop moving
And you have no idea why

Here’s what to do instead:

Follow a basic strength periodization plan.

That just means:

You’re not maxing every session
You’re progressing with a purpose
You’re building strength and managing recovery

Here’s a rough sketch of how we’ll structure the training—a simple 12-week wave loading progression designed to help you peak on event week.

Weeks 1 to 4 – Volume Phase

4 to 5 sets of 5 to 8 reps
Approximately 65 to 75 percent of your 1-rep max
Focus on building muscle, refining technique, and accumulating volume

Weeks 5 to 8 – Strength Phase

4 to 6 sets of 3 to 5 reps
Approximately 75 to 85 percent of your 1-rep max
Heavier weights, lower reps, building confidence under the bar

Weeks 9 to 11 – Peak Phase

3 to 5 sets of 1 to 3 reps
Approximately 85 to 95 percent of your 1-rep max
Volume drops, intensity rises, and you sharpen for performance

Week 12 – Deload and Test Week

Lighter technique work early in the week (around 60 percent)
Then go full send on challenge day
Time to test everything you’ve built

This is how we’ll structure the 12-week program to help you build strength and peak for the event. Whether you’re training online or in person, you’ll have a clear roadmap the whole way.

More details soon—be ready.

-Forest and the FVT Team

We’re Hiring!

We’re Hiring!

FVT Warrior Wellness is looking for a Studio & Online Support Assistant to join our team.

Part-time (5–10 hours/week)

Some in-person hours required at our Lee’s Summit studio, with the option for some remote work as well.

Flexible schedule — ideally 1–2 hours per weekday in the early to mid-afternoon, with occasional evening/weekend hours for special events.

What You’ll Be Doing:

• Keeping the studio clean, organized, and welcoming
• Light video editing and uploading content
• Customer service support for both in-person and online clients
• Posting to and engaging on social media
• Following up with leads and booking appointments
• Assisting with planning and running special events
• Helping with whatever’s needed to keep things running smoothly, both in-person and online

Who We’re Looking For:

• Interested in health, fitness, and wellness
• Organized, dependable, and detail-oriented
• Tech-savvy and comfortable with communication tools
• Friendly, outgoing, and takes initiative
• Professional in appearance and conduct
• Able to work independently and problem-solve on the fly

Bonus:

Already certified as a personal trainer or open to getting certified soon? You may have the opportunity to start subbing sessions and grow into leading small group and personal training sessions over time.

Ready to Apply (or know someone who’d be a great fit)? Here’s your next step:

Apply here – https://www.emailmeform.com/builder/form/705723

Include:

• Your name
• Your phone number
• A few sentences on why you’d be a great fit for this role

Follow the instructions exactly to be considered.
Looking forward to connecting!

– Forest and the FVT Warrior Wellness Team

Join Us This Saturday at 8 AM – Warrior HIIT Camp

Big shoutout to the crew who showed up and crushed it last weekend at FVT Warrior Wellness!

We’re running a 2-month test of our new Saturday 8:00 AM Warrior Workouts—and you’re invited to jump in.

This Saturday, May 10th = Warrior HIIT Camp with Alex

A fast-paced, bootcamp-style session using kettlebells, bodyweight drills, and functional circuits. No barbell work—just hard, effective training.

Here’s how to join:

• Already training 2x/week with us? Saturday is included.
• New or returning? First session is FREE (if you haven’t used a free one in 6 months).
• Drop-in: $20
• 5-pack: $75 (good for 90 days, Saturdays only)

Zoom access available too.

Reply “WARRIOR” and we’ll get you set up.

Let’s make these Saturday sessions stick—show up, train hard, and be part of the tribe!

-Forest and the FVT Team

FVT Iron & Asphalt Challenge: Coming Fall 2025

The FVT Iron & Asphalt Challenge is coming this fall – let me know if you’re interested and want early info!

This will be an in-house strength and endurance event at our studio.You’ll have options:

— Just bench

— Just deadlift

— Bench and Deadlift (push-pull)

— Run/walk/crawl 5K

— Do all three (full challenge)

— Team up (one person lifts, the other runs)

We’ll make it fun, supportive, and a great goal to train for over the summer.

Event date and sign-ups coming soon.

Let me know if you’re interested and want early info!

– Forest

This KB workout gassed me out 😅

I was filming fresh videos this week for the Extreme Kettlebell Cardio Conditioning challenge… and man, I’ll be honest — just going through the workouts for the demo had me breathing heavy.

It’s funny — people think you have to run for cardio. And hey, running’s fine if you enjoy it.

But if you’re looking for something more fun, more efficient, and a lot easier on your joints, kettlebells are hard to beat.

You get the best of both worlds:

— Torch calories
— Build muscle
— Train your heart
— And do it all in a shorter amount of time

Here’s a sample workout from the program — give it a go if you’re up for the challenge:

Extreme Kettlebell Cardio Conditioning – Sample Workout

Do 2 total rounds – no rest between exercises; rest 90 seconds between rounds:

  • 10 1-arm swings (L)
  • 20 mountain climbers (10 per side)
  • 10 1-arm swings (R)
  • 20 opposite hip touches (10 per side)
  • 10 1-arm swings (L)
  • Side plank left – hold for 20 seconds
  • 10 1-arm swings (R)
  • Side plank right – hold for 20 seconds

You’ll be surprised how fast your heart rate climbs with this one — and how little pounding your joints take compared to traditional cardio.

We officially kick off the Extreme KB Cardio Conditioning program this Monday, May 5th, 2025.
Join in here → https://forestvance.lpages.co/extreme-kb-cardio-conditioning-2025/

– Forest

How Isometrics Fixed a Client’s Squat Form and Pain

I used to work with a guy who was strong—but his squat form was a mess.

He’d dive into the bottom of the movement with zero control. Every rep looked different. And he was always dealing with some kind of tweak or tightness.

We stripped it back to basics—starting with isometric holds. Pausing at different squat depths. Building stability at the joints. Teaching the body how to own the movement again.

It wasn’t flashy—but it worked.

Today, he’s squatting clean, pain-free, and stronger than ever.

That’s exactly what we’re doing this Saturday at 8am in Warrior Flow Isometrics.

— Mobility meets strength
— Build resilience through deep holds
— Train smart to stay strong for the long haul

If you’re currently training with us 2x/week, Saturday is INCLUDED.

If not, your first one is FREE (if you haven’t used a free Saturday in the past 6 months).

Then:

— $20 drop-in
— 5-pack for $75 (Saturdays only, 90-day expiration)

Reply “WARRIOR” and we’ll get you set up.

-Forest and the FVT Team

You’re not the only one…

You’re not the only one reading these blogs and thinking about making a change.

I just talked with two other folks like you last week—both struggling with energy, motivation, and that feeling of “I used to be in shape… what happened?”

They didn’t want a big group class. They didn’t want a crowded gym.

They wanted something personal, effective, and doable with a busy schedule.

That’s exactly what our small group and personal training sessions are all about.

If that sounds like what you’ve been looking for, just hit reply and say “Tell me more.”

Talk soon,
Forest
FVT Warrior Wellness – Lee’s Summit

PS – Here’s a quick tip: If you’ve fallen off track, don’t try to overhaul your whole life. Just do one thing to start rebuilding momentum.

For example—schedule three workouts this week. Doesn’t matter if they’re short.

Consistency beats perfection every time.