My Training Style:
Simple Efficient Evidence-Based Fun
Know this:
My training style is based on the most recent data available regarding exercise
I train my clients the exact same way I train myself
I DO NOT care how much you lift, I only care that you do it safely and with intention
We will not be trying out new, exciting moves every workout…
In order to progress a movement, it is essential to practice that movement repeatedly.
Trying out new and different moves every time you workout may be fun and exciting and there are undeniable benefits that come from simply moving regularly….
But if you want to get stronger, if you want to lift heavier, if you want to grow muscles in the most efficient way possible, it is best to practice the same (or very similar) movements regularly.
For some people this is worrisome because they think they will get bored and quit but in my experience, once people feel the increase in confidence and strength that comes with practicing the same movements week to week, they have no problem continuing to show up.
They create their own excitement because they want to see if they can do it better this time than they did last time.
And the results speak for themselves.
Push, Pull, Hinge, Squat and Core
These are the basics for a reason: they are FUNCTIONAL which means they are translatable to the movements required for every day life.
THERE ARE MODIFICATIONS FOR EVERY MOVEMENT!
None of these movements should be completely avoided.
Deadlifts are sometimes controversial because people think they can hurt your back, in fact, some people even think they are just plain bad for your back which is very far from the truth!
Deadlifts are very, very good for your back because they teach you how to properly and safely pick things up off the floor which is something people do quite often!
If you have ever hurt your back doing deadlifts, don’t worry! It’s not just because you “have a bad back.” It’s because your form faltered somewhere along the way… which we will figure out and work on together!
These are not just functional movements but FOUNDATIONAL movements as well.
In order to get stronger, we have to have a solid foundation.
We will stick to the basics…
ACSM recommends changing phases every 4-8 weeks for the most effective and efficient results
In our training, we will switch between these phases:
Endurance: Higher rep counts, lower weight, shorter rest periods
Hypertrophy: Medium rep counts, heavier weight, longer rest period
Strength: Low rep count, heavy weight, long rest period
Power: (Optional): Reps and weight less important, focus on explosiveness and agility
Keep in mind: the “load” will be relatively the same throughout all of the phases, it’s just the volume, weight and rest which will fluctuate and allows us to avoid plateau.
There will also be a “deload” week at the end of each phase which is another way to continue long-term and continued adaptation and avoid plateau. This week will consist of the exact same reps and rest periods as the previous 5 weeks but at 60% weight.
We will change phases regularly
Unless you are training for powerlifting or Olympic weightlifting competitions, you can make do with minimal weights.
First of all, any amount of weight can be made “heavier” without adding more weight. There are multiple ways to do this. From simply squeezing the working muscles harder to slowing down the tempo to adding pauses and isometric holds… the load will increase dramatically.
Second, hypertrophy or muscle growth, comes down to the amount of time under tension. Time under tension can be increased in a number of ways. Slowing down the tempo and adding pauses work as well as increasing the reps, decreasing the rest times etc.
Third, most of us are just doing this to get stronger and feel better. We are not training for competition. There are no deadlines. There are no spectators. There is no failure unless you give up and never try again.
Success is not measured in numbers on dumbbells or on the scale.
We find success in showing up for ourselves…
in feeling the proper muscles doing the work…
in finding versions of exercises and the forms that work for us…
in avoiding injury…
in actually getting stronger and feeling better.