Program Objective

The aim of our program is to get you fitter.  We define fitness by what you can do.  We aim to improve physical abilities including strength, power, speed, balance, coordination, stamina, endurance and flexibility as well as general work capacity of different intensities and durations.

Methods

A.  Movement Selection

There is one thing that every movement we train or practice has in common:  you create the movement.  There are no machines in our facility.  Generally speaking, you will either be moving your own bodyweight through space or moving an external object where the path of movement is decided by you, not a machine.  We do various types of squats, deadlifts, presses, lunges, cleans, swings and snatches using barbells, kettlebells and dumbbells.  We do basic calisthenics such as push-ups, pull-ups, sit-ups and back extensions, as well as the more difficult bodyweight movements including handstands, handstand push-ups, l-sits, one-legged squats, ring dips, muscle-ups, etc.  We run and row, typically in HIIT (high intensity interval training) format.

B.  Training Adaptation

Adaptation is the adjustment of an organism to its environment.  It is a biological law, and it is the goal of all training programs.  We aim to place a physical stress on the body through exercise that causes the body to adapt to the new environment and become fitter.  This is a very simple concept and common sense.  Unfortunately, it is a rare occasion that a program utilizes the 4 training principles of adaptation that are required for steady, long-term improvements in fitness level.   

1.      Progressive overload – adaptation only takes place if the magnitude of stimulus placed on the body is above that of habitual level.  If the apply the same exercise(s) with the same training load over a long period of time, improvements in fitness level will diminish after only several weeks.  To ensure continuous improvements, we systematically change the training load (intensity or volume) or change the exercise(s) or both. 

2.      Accommodation – the physical response to a given constant stimulus decreases over time.  This is called accommodation, another biological law.  To avoid accommodation, training programs must vary.  Variance can be met by changing the training loads or changing the exercises, but it should not happen at the expense of progression. 

3.      Individuality – every client is different.  One client’s strength could be another’s weakness.  For this reason, training programs should be designed to address the individual.  It makes no sense to employ a one-size fits all program.  Our small group training environment allows us to, at times, prescribe training at the individual level. 

4.      Specificity – training adaptations are specific.  Your body will adapt specifically to the imposed demands.  While our program aims to improve multiple abilities concurrently, we recognize that it is impossible to get better at everything all the time.  Our programming reflects this.  We systematically highlight certain movements or abilities while maintaining others throughout the year.   

C.  Periodization 

Periodization is a fancy word that describes how training programs are organized.  There are many models of periodization.  Some models are more effective than others, but any model of periodization is better than no model of periodization.   Ours is considered a modified concurrent or modified complex parallel model.  In plain English, this means that over a long period of time (1 year or years or lifetime), we attempt to become better at multiple physical abilities.  Over shorter periods of time (days or weeks or months) we focus on developing certain abilities while maintaining others.  We feel this is the best approach for both non-sport athletes (general fitness goers) and most sport athletes (exception being those sports that rely heavily on one single physical ability such as archery (accuracy)).