Functional movements include squatting, pressing, lunging, deadlifting, and running. These movements are by nature safe, compound, and efficient. They are safe because your body was meant to move in these ways, they are compound because they require coordination from your entire body, and they are efficient because they enable you to perform the most work in the least amount of time. Functional movements can also easily be measured, which leads to results that you can track and improve over time. By keeping track of how much work has been done in a certain amount of time, you can determine exactly how “intense” your workout was. By improving the amount of work that you can perform in a given time frame, you will without a doubt know that you are becoming a fitter individual.
Conventional programs provide sets and reps, but lack a clear and definable way to measure progress. They also focus on movements that do not lend themselves to producing the maximum amount of work in a given time frame. We incorporate these isolation movements in our classic strength training, but replace these movements in our metabolic conditioning to provide the most effective training stimulus in the shortest possible time frame. While these isolation movements can produce the desired results of increasing muscle size, they will never compare to the results that high intensity, functional movements can provide in terms of body composition and cardiovascular improvements.
What is classic strength training?
Classic strength training abides by the principle of progressive overload. Each week in our program you will either be increasing the number of reps you perform on a certain exercise or increasing the amount of weight you lift. By planning out this progressive increase in a thoughtful manner you will be forced to grow from week to week instead of staying stagnant in your routine of performing the same number of reps and sets week after week and wondering why you are not seeing the results that you desire. It will be challenging, and that is the point.
What is interval based conditioning?
Similar to the progressive overload of strength training, you will be challenged to increase the volume and intensity of your conditioning pieces. Through intervals of higher and lower intensity you will learn to control your heart rate and increase your pace based on the time-frame of the workout. You will learn how fast you can go in a given time frame, and learn how to recover during your slower intervals. This type of work is mentally engaging because you have to consciously determine how fast you can go and persevere when you are unsure if you can hold a pace. This will be a change up from the classic model of long form cardio that can be mindless and boring. We want to create awareness of your pacing and breathing so that it can transfer into your metabolic conditioning pieces. This will allow you to push harder and reap the benefits of intensity that long duration cardio can never produce. This process takes dedication and guidance. This is why the beginning of each workout will incorporate this type of work so that you learn to prioritize this type of training and carry it over to the rest of your workout and the rest of your life.