Training Principles

Research has clearly demonstrated that one set of an exercise to or near momentary muscular failure is at least as effective as performing multiple sets (i.e., 3-5 sets) of an exercise.  We lean toward the research in the design and delivery of our strength and conditioning programs.  Keep in mind, you will work extremely hard when you train with us!

Intensity:  This refers to the intensity of the effort needed to complete the set of an exercise.  We take most of our clients to or near momentary muscular failure on a given set of any exercise.  This is necessary to systematically and sequentially recruit all of the types of muscle fibers within each muscle (muscle group) during an exercise.  The Overload Principle is emphasized in our training.  Simply put, place more stress on a muscle(s) than previously experienced by that muscle(s) and that muscle will overcompensate by getting stronger as long as other recovery factors are adhered to.

Duration:  Most strength training workouts should last no more than 45 minutes.  In fact, most of our clients strength train for 30 minutes or less.  We design our workouts to be full body workouts of between 6 and 10 exercises per session.  Any more volume than this, with the required intensity needed for maximal results, would severely interrupt one's ability to recover before the next scheduled workout

Frequency:  We recommend 2 to 3 strength training sessions per week.  These sessions need to be scheduled on non-consecutive days in order to provide adequate recovery before the next workout.

Progression:  We use double progression as the basis in determining when and how to progress most of our clients.  For example, 8-12 reps can be used as a repetition range.  Once one is able to handle 12 reps with a given weight on any exercise, we then move the weight up by approximately 5% for that same exercise during the next workout session.  Our goal is for our clients to attempt more muscle exertion (place more stress on the muscle) each time by increasing either reps or weight.  Thus,  double progression.

Body Positioning:  Most people tend to swing or rock (cheat) in order to move the weight while performing sets of exercises.  We position our clients so that it takes the leverage and momentum out of the exercise.  This makes the exercise much more demanding.  The exercises need to be harder . . . not easier!