TRAINING PHASES

When you first start your training, the grass is green, and your body thinks it’s a wonderful time to be alive and you just doing your crunches and curls for the girls will improve your body compensation. Our body is a wonderful machine, however, over time it is adapting to the training stimulus and requires a progressive overload and a change in training stimulus (training phase). That’s why each few weeks we change your training phase to ensure you keep improving your fitness goals and get the most out of your training.

MOVEMENT & STABLITIY

Main focus: Increase muscular endurance and stability while developing optimal neuromuscular efficiency. This phase is proprioceptively – based training in unstable yet controllable environment preparing your body for the demands of higher levels of training that follow. This training phase is crucial for both beginners or advance people to either use to progress or regress back through after more increased loading phases to ensure you maintain a high degree of core and joint stability. In addition, it will allow the body to rest from more high-volume phases of training meaning longer lasting results.

 

Primary adaptations: Stabilization endurance, neuromuscular efficiency 

 

BENEFITS

Decrease Bodyfat Percentage 

Increased metabolic rate (metabolism) 

Increased neuromuscular control (coordination)

Increased blood lipid serum profile 

Increased motor unit recruitment 

Increased muscle cross-sectional area 

Increased motor unit recruitment 

Increased neuromuscular control (coordination)

STRENGTH

Our Strength phase focuses on the main adaptation of strength, which includes strength endurance, hypertrophy, and maximal strength. It is designed to maintain stability while increasing the amount of stress placed on the body. This period of training is a necessary progression from stabilization for anyone who desires to increase caloric expenditure (how many calories you burn) or muscle density or muscle strength and bone mineral density. 

BENEFITS

Increased metabolic rate (metabolism) – naturally burning more calories throughout the day

Decrease Bodyfat Percentage 

Increased strength 

Increased blood lipid serum profile 

Increased motor unit recruitment

ANAEROBIC CONDITIONING 

The Anaerobic conditioning phase focuses on both increasing volume then straight into high force and velocity to maximise training effectiveness. This is accomplished by combining a strength exercise followed by an exercise with explosive speed and holding that intensity for a sustained period of time. 

BENEFITS

Decreased bodyfat percentage 

Increased metabolic rate (metabolism) – naturally burning more calories throughout the day

Increased rate of force production 

Increased motor unit recruitment 

Increased motor unit synchronization 

Increased power

HOW TO ACHIEVE YOUR GOALS

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