I use a variation of approaches when I plan your training program. The purpose of this is to keep you safe during exercise sessions and motivated in between them. There is no single program that is superior to all others. The approach I choose at a certain level of your progress always depends on your individual needs and ability to adapt. There are always new ways to improve your training program, variety is key.
Achieving good Posture
Good posture is the foundation of any kind of exercise and well-being. This is often where we start off. Your posture says a lot about the stage you are at when we begin your journey. And it determines how we move on.
A good posture when training is important in order to minimize the risk of injuries and to increase your performance. Before you can add weights and intensity to your training, and before you can add muscle volume to your body, you must first obtain a muscular and structural balance.
This approach is all about body awareness and keeping pain out of your life. You will learn how to hold your body in alignment and how to find your neutral positions, such as a neutral spine or shoulder.
With this approach we develop exercises that allow you to perform daily life actives more easily without any risk of injury. It involves mainly weight bearing activities targeting core muscles like the abdomen and lower back - for stability, strong posture and a full range motion. This type of training involves higher repetition and more metabolic adaptation for oxygen transport, tolerate lactic acid and fat loss.
The aim of this section is to make you tolerate and function in a wide variety of situations and positions (not isolated movements). You should be able to use your full joint capacity and range of motion. External load can be added depending on your individual needs.
This approach is about gaining muscle mass while working movements functional for your task. It is great when preparing for specific exercises, specific sports or challenges, or to promote muscle gain and strength.
Strength is defined as ”the capacity to withstand great force or pressure" and "the ability to exert effort.” Strength can be classified into many different types (Maximal, Relative, Speed, Starting, Optimal and more).
A strong muscle does not have to be big, which is a common misconception. In the Strength approach we use heavier loads in basic lifts such as squats, deadlifts, pull ups, bench press, and shoulder press. Higher sets and lower reps stimulate and activate your nervous system. Strength is what you need if you want to create power!
This approach entails performance training designed specifically for athletic enhancement. A general program could include any of the components strength, speed, power or plyometrics. The mix depends on the athletes needs and on individual strengths, weaknesses, imbalances, as well as sport specific demands.