We often have people wonder or ask us the question “What does a training session involve?”
We do taster days at the facility to allow people to experience the training session for themselves. Here we will run through what the training session includes and how we have come to put your training sessions together.
The background for the training sessions comes from a blend of 3 areas.
- Academic and scientific underlying principles including MSc & UK Strength & Conditioning professional knowledge
- Writing and following our own training programs over the long term for various events, challenges, and goals including body composition, ironman-sprint distance triathlons, and marathons.
- Applied programming with our clients of various abilities, shapes & sizes & goals over the last 15 years.
The result of applying these 3 influences has resulted in a simple, progressed and effective process that anyone can make progress with.
A key philosophy for us in putting together a training program is that there is no one discipline or way of training that is best, but there are 4 fundamental components of fitness that everyone will benefit from.
Remember this philosophy is not centred around simply looking better! Our philosophy for training and what we want for all our members and clients is to first feel & perform better which results in looking better.
Performing better means the whole package!!
Have you seen the film Jerry Maguire!?
What Cuba Gooding Jnr. describes as the Quan!!
Then be sure to watch Jerry Maguire over the Holidays.
Some people have the coin (money) and it looks great from the outside, but they lack the respect, love and belief that the whole success package brings.
We apply this to your training.
To have the Quan and be successful with your training, to get the best out of it, the whole package you need to not only look good but also.
- Move freely and pain free through full ranges
- Progress in the gym and see yourself becoming more supple, stronger and fitter
- Have the freedom to take on challenges due to increased energy in your life be it exercise challenges or work/family challenges
- Feel positive and energised as a result of your training routine
- Have the ability to fit your training in around your real life including eating enjoyable foods and having time for your family
To get these results these are the 4 fundamentals that we put into every session
The 3 Fundamentals
Mobility of the joints, flexibility of the muscles and activation of those muscles to react to your movements to allow successful exercises
10-15 minutes in duration
This is the 10-15 minutes for stretching, yoga style activity and preparing your body for phase 2 of the workout but also developing your flexibility for the rest of your life.
A typical mobility section would look like this..
Down Dog to Upward Dog x 6
Spine Rotations x 6
Angels x 12
T’s x 12
W’s x 12
Glutes x 6
Hip Rotations x 12
Adductors x 6
Deep Squats x 12
Quadraped Hip Rotations x 6
Lateral Lunges x 6
For the videos to see these exercises in action…
Spine & Shoulders – Watch Video
Hips – Watch Video
Ways you might be doing this already?
If you go to yoga, pilates or do warm up exercises prescribed by a physio or sports therapist.
These are all great ways of getting this section done.
Spend 10-15 minutes here and move on.
The Strength Section
Our focus here is movement not muscles because our members are not bodybuilders. Bodybuilders should train individual muscles because the goal is muscle growth at the cost of everything else.
People who are training for health and fitness benefits or a sporting activity should train primarily the BIG 4 movements that increase lean muscle, improve flexibility, mobility, increase strength and tone and improve posture.
The 4 big exercises are
- Pushes (start overhead)
- Deadlift (lifting weights from the floor correctly)
- Pulling (aiming at pulling up your own bodyweight…eventually)
This section should look something like this…
- Step Ups x10 reps each leg
- Sitting Overhead Dumbell Press x 12
- Hip Bridges x 12
- Single Arm Cable Rows x 12
There is another blog that explains the Big 4 Exercises in full detail…
The Fitness Section
Here, use a series of 7/10 – 9/10 efforts to get your heart rate elevated, allow it to drop a bit and then go again.
|Bike||6-8||30 sec||20 sec (easy pedal)||8/10|
|Rower||6-8||30 sec||30 sec (stationary)||8/10|
|Treadmill or Running Track||6-8||30 sec||60 sec (walk)||8/10|
Ways you might be getting this section in…
Spin classes, HITT classes, swimming, cycling running, X-Trainer, Treadmill, Stepper.
Anything that elevates your heart rate for an extended period of time.
If you get these 3 fundamental areas of training in you get the best of flexibility, strength, fitness, energy, feeling better, looking better and performing better…
“Show me the Money!”
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