The Strength Program - Strength Group Training
Full-Body Functional Fitness
The STRENGTH Prøgram will guide you through a full-body functional fitness class focused on pushing the limits of your muscular system. Keep in mind, the term STRENGTH doesn’t simply apply to putting on pounds of muscle – for some yes, but for others it’s part of living a healthy and injury-free lifestyle.
Being strong is different to everyone, and this class will make sure you’re achieving what STRENGTH means to you. In this small group class, our instructors are able to provide the utmost attention to each individual by ensuring proper technique, modifications and progressions to maximize your training results!
The STRENGTH Prøgram follows a 3-phase periodized training program, which cycles through a new training phase every 4 weeks to ensure proper progression and limit any plateaus in your training.
ø1
Strength Endurance
- The initial phase is focused on building up the capacity of your muscles to do work and prepare them to handle the challenges to come.
- The focus during this phase is on lighter resistance and higher number of repetitions (12+). Using a controlled tempo, you will gradually increase your weights (i.e. resistance) when possible to achieve fatigue and that light “burn” in the muscles.
ø2
Hypertrophy
- This phase focuses on developing your muscle fibers by increasing your resistance (i.e. weights) and decreasing your repetitions compared to the previous phase (in the 10 repetition range).
- There will be an emphasis on slow tempos during the eccentric phase of movements, which will accentuate the breakdown of your muscles in order to build them up again.
- To maximize your results during this phase, you can expect to minimize your rest between sets and push yourself to fatigue!
ø3
Heavier Strength
- The final phase will culminate in achieving your maximal muscular strength goals by increasing your resistance and decreasing your repetitions once again from the previous phase (in the 8 repetition range).
- The goal of this phase will be to achieve your own personal best for resistance on any given movement.
