Est. 2018 · Boulder, Colorado
Strength training and hypertrophy coaching in Boulder
Ridge & Rep builds training blocks around barbell strength, hypertrophy, group conditioning, and recovery. We coach powerlifting, running base-building, and hybrid athletes who need a plan that survives a real work week.
How Ridge & Rep works
Most adults do not fail because they lack motivation. They fail because the program is random: too much high-intensity interval training, not enough progressive overload, and no deload. Ridge & Rep writes 12-week strength cycles with tracked main lifts, accessory work for hypertrophy, and conditioning that does not wreck recovery.
Our floor in Boulder runs small-group strength classes, 1:1 coaching, and remote programming. Sessions cover squat, bench, deadlift, overhead press, pull-ups, and loaded carries, plus mobility for hips, T-spine, and shoulders. We program RPE, weekly volume, and sleep so you are not living in a constant deficit.
If you are coming from a big-box gym, a Peloton era, or an on-again CrossFit box, we will keep the parts that work — community, sweat, accountability — and replace junk volume with a strength bias you can measure.
What we actually do
Barbell strength blocks
Linear and undulating periodization for squat, bench, and deadlift. Novice through intermediate powerlifting with technique video review.
Hypertrophy programming
Body-part emphasis mesocycles, proximity to failure, and rest-pause work for people who want muscle without living in the gym.
Group fitness that still gets stronger
Forty-five minute classes: compound lifts, then conditioning. Heart rate stays honest. Ego maxes stay out.
Running and hybrid plans
Zone 2 base, threshold, and strength so marathon training does not erase your deadlift. Built for Boulder trails and road.
Recovery and injury return
Return-to-train plans after PT discharge: tendon loading, tempo work, and a stop-doing-this list for low back and knees.
Remote coaching
Weekly check-ins, lift videos, and a spreadsheet you will actually fill in. Same coaches as the Boulder floor.
Guides from the studio
These are the pieces we keep on the homepage because they are the questions people ask in the first meeting.
- 01
How to run a 12-week hypertrophy block without stalling
Volume landmarks, deloads, and when to add a third squat day.
- 02
Powerlifting meet prep for first-timers
Opener selection, peaking, and what to eat on weigh-in week.
- 03
Zone 2 running for strength athletes
Why easy miles protect your squat and how to find the right heart rate.
- 04
Protein, creatine, and sleep: the boring stack that works
Targets for 180 lb athletes who train four days a week.
- 05
Group fitness vs 1:1 coaching: who should pick what
Cost, accountability, and when classes stop being enough.
- 06
Shoulder-friendly bench press variations
Close grip, incline, and dumbbell work after a cranky AC joint.
- 07
Building a home gym that is not a clutter pile
Rack, plates, and flooring that survive a Boulder winter.
- 08
Conditioning that does not crush recovery
Sleds, bikes, and prowlers instead of daily metcons.
The landscape we work in
Ridge & Rep is not these publications — we read them, send clients to them, and sit in the same niche. If you already follow this beat, you already know the names.
- Men's Healthmass-market training and nutrition coverage we still send clients to for the basics
- BarBendthe strength-sports desk we read for meet results and equipment tests
- Garage Gym Reviewshome-gym gear testing we trust before we recommend a rack or plates
- Breaking Musclecoaching essays on programming and recovery
- Nerd Fitnessbeginner-friendly habit coaching for people who are not yet gym-regulars
- T Nationold-school hypertrophy and strength writing that still holds up
From people we work with
I had spun my wheels on class fitness for years. Twelve weeks of tracked squats and I finally had a number I could beat.
Remote programming while I traveled. Videos got notes the next morning. My deadlift went up 40 pounds.
They did not throw me into a random WOD after PT. Tempo work, then load. My knee stopped barking.
Visit or write
Ridge & Rep Coaching LLC · Boulder, Colorado. Studio visits by appointment. For press, partnerships, or a first conversation, use the studio desk — this site is the public face of the practice, not a marketplace.