4. Your Strategic Fitness
After week 0 measurement and testing, we design your training program with our proprietary software, StratFit Digital. The mathematical-scientific framework of our software is the Applied Science of Strategic Fitness. We put together your first 10-week training Mesocycle, and in week-1 we begin your ascent.
A. Bench Press and Squat Programming For Strength and Mass
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. Dynamic Effort for Developing Explosiveness
To develop your Explosiveness, we will use time-limited sets with progressive weights for Bench Press and Squats on the "special ability" day (see scheduling slide below). To drive your Explosiveness over the moon, we will deploy our patented "Power Training Arsenal" equipment for Bench and Squats on your Strength day.
C. Deadlifting Assistance Work
The Deadlift is not as essential for performance development as the Bench Press and Squat. Still, it is an event in Powerlifting for a reason- it is the maximum force exercise of all exercises. For this reason, we use it as the bulk of our assistance exercise programming. For Strength and Mass development, we use a special assistance PTP progression; for Power, we use a Westside Barbell style Dynamic Effort system.
D. Treadmill Running Endurance Training
We use the results of your Vo2 Maximum test 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. Total Body Power: Olympic Weightlifting
The final determinant of performance is Power. We use a basic Power Snatch and Power Clean & Jerk Progression to tie all the elements of your development together into total body (foot to hand) Power capacity.
F. Strategic Scheduling
From week 1 onwards, we will have you on a five-day per week training regimen. We organize the workouts in the week strategically, spacing times between types of training and specific exercises to promote recovery and development.
We alternate week to week between "Basic" and "Peaking' cycles. Basic weeks promote recovery and realization of training effects after a Peaking week. Every fifth week is a "Deload" full recovery week. Every tenth week is a special Deload week where we retest to redirect training optimally in the next ten-week cycle.