Programming is essential to successfully accomplish goals. Aids in injury prevention, cycles for muscle stimulation, increases metabolism, and mixes things up so your mind and body don’t get bored.
Structure of Programming
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Consultation
The consultation will give a health history of yourself and your family. It all begins sitting down and talking whether it is via Zoom or in person. We need to talk about your goals, what you have tried, what has worked, what has not, and where you want to be.
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Pre-Assessment
We will record a physical baseline to see where you are today! We will develop goals and steps to achieve them, re-evaluating every 12 - weeks. This is to see where you are TODAY. We will do a physical assessment modified just for you! It is a mini combine for athletes and a physical assessment for people wanting to get into better overall health.
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Re-testing
We need your pre-assessment so that when we retest we have something to compare it to. Re-testing is every 12 weeks, you will perform the same activities while I record them. Your personalized program will change depending on your results and we will re-assess your goals.
Within the Program
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Hypertrophy Endurance
This is the initial stage following the Health screening and pre-assessment. This stages duration ranges from 3-18 weeks depending on the clients current activity level, energy reaction, bodily adaption and learned bodily cues. Targeting long lean muscle growth and a metabolic increase to aid in fat burning. This fat burning could result in an after burn which is hours of you body burning adipose tissue (fat) at a higher rate. This will get your cardiovascular system ready by using endurance training and lightweight high repetitions of various exercises.
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Strength Training
The Strength Training phase is 3 - 6 weeks depending on the clients specific goals. This stage consists of fewer repetitions and slightly higher weight. This is the stage in programming that includes progressive overload training. The weight increases overtime by a percentage determined between trainer and client. This will be continued depending on bodily adaptations and energy level of the client.
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Strength / Power
This phase occurs when the client has almost peaked in the Strength Training phase. Once the time is reached I incorporate Power exercises such as plyometrics and explosive training to the strength training exercises. These exercises can consist of box jumps, Cleans, Jerks, Man Makers ect. This phase is to reduce the reps and overall volume. The intensity of exercise stays the same! This phase is about 4 - 6 weeks long and leads to the peaking or competition phase.
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Recovery & the Ultimate Goal -- Maintenence
Recovery is extremely important in programming without it, an injury will happen. This is the phase where we get to mix up the exercises to totally different, fun, and random activities to burn calories stay healthy and get ready to start the cycle over if the maintenance stage has not been met! The maintenence stage is the ultimate goal I want every client to reach. This is when health has become a priority for yourself and a way of life. This phase is maintaining the look you have
