4. Your Strategic Fitness
We've measured you, now we improve you.
After measuring and testing your training program in week 0, we design your program with our proprietary software, StratFit Digital. We assemble your first multi-week training Mesocycle, synchronize your diet to the program, and begin your ascent in week 1.
A. Squat, Bench Press, and Deadlifting Programming For Strength, Mass, and Power
For your development of Strength and Muscle Mass we use our unique "PTP" (Post Tetanic Potentiation) programming. Have you ever walked a distance carrying a heavy load (like a backpack loaded up with textbooks), then noticed after putting it down that you had some pep in your step for a few minutes afterward? This is the most simple example of PTP in action. We use this principle in the gym in a systematized way to significantly improve your training effectiveness.
B. Intelligent Progressions
We intelligently modulate training Loads and Intensities promoting optimal stimulation-recovery to build your Strength, Mass, and Power across multiple weeks. Three sets of each lift are performed for each exercise in each session; match the number of reps and intensity format letter in the table above to see the intensity (3B= 3 Reps with Intensity Format B). You will perform each exercise multiple times weekly to groove the movement into the nervous system to perfect the technique.
C. Pull-Up and Plank Progressions
We round out the strength training program with the two most important assistance exercises, the Pull-Up and the Plank. We groove these movements into your nervous system just like Squat, Bench Press, and Deadlift, performing them multiple times per week with modulated intensities and loads.
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D. Treadmill Running Endurance Training
We use the results of your Heart Rate-Running Speed Index and Vo2 Maximum tests to design a training program to develop all components of your Cardiovascular Endurance; Anaerobic Endurance, with Lactate Threshold and Vo2 Max directed sessions, and Aerobic Endurance with "Marathon" style sessions.
E. Harmonious Intra-Week Development
From week 1 onwards, we organize your workouts strategically each week, spacing times between types of training and specific exercises to promote harmonious development at the intra-week level. The graphic above is an example of modulating Intensities and Loads within a training week and alternating the type of training in a six-day per week program designed to develop both Strength and Cardiovascular Endurance.
F. Harmonious Inter-Week Development
We optimally organize the Loads and Intensities of your training Microcycles (Weeks) to promote the stimulation-recovery process and harmonious development at the inter-week level. We achieve this using a "contrasting microcycle" strategy; weeks with a heavy lifting load have a lighter running load and vice versa. All lifts and running activities feature a staggered intensity progression with a gradual upward trend across each multi-week cycle to ensure you improve weekly throughout the entire cycle.