[NEW] DAILY WORKOUTS (INTEGRATED TRAINING)

​​​

Structured, progressive, systematic, periodized, evidence-based Integrated Training Program (4-Week Training Blocks). When following this plan, you will perform what's referred to as “undulating periodization” (a form of “hybrid training”) in which all three workout types (stabilization, strength endurance, and muscular hypertrophy) are performed concurrently each week to minimize boredom and continually improve on all three adaptations at the same time.

 

Integrated training is a concept that combines all forms of exercise into one system: flexibility; cardiorespiratory; core; balance; plyometric; and resistance training. Clients may be familiar with these forms of exercise, but not necessarily when used in a systematic fashion. However, integrated training can have a profound impact on a client's health, fitness, and athletic performance. Evidence also exists that an integrated program that includes these forms of exercise can decrease injury and improve performance. This approach is ever changing and provides a systematic and progressive framework, but only if the training is implemented correctly. 

​

It is important to note that integrated training principles involve more than a variety of exercises. The best way to achieve consistent, superior results is to follow a structured, periodized training program. Additional principles that must be observed include:

​

• Training in a systematic and progressive fashion,

• Training fundamental movement patterns,

• Training with optimal posture,

• Training for optimal range of motion,

• Training in all planes of motion,

• Manipulating acute variables (i.e., sets, reps, and rest periods).

​​

​

A SYSTEMATIC + PROGRESSIVE APPROACH

​

When a house is built, construction companies must use a systematic and progressive approach to ensure its solidity and stability, starting with the foundation. The outcome would be vastly different if a house was built directly on the ground versus a concrete slab foundation. For example, the walls and roof may become uneven or unstable, thus reducing the overall integrity of the house.

​

The same is true for exercise. Like a house, the body must also have a solid foundation of fitness before embarking on an intense training regimen. It's illogical and potentially dangerous for a client to attempt exercises that are too advanced or physically demanding for them. It's important to first build a solid foundation that includes appropriate levels of aerobic and muscular endurance, joint mobility and stability, and core strength. This is best accomplished by using a systematic and progressive approach.

 

If an exercise program is progressive and systematic, the body sufficiently adapts to the new demands placed on it and consequently becomes stronger and more resilient. Conversely, skipping steps may do more harm than good.

​

A STRUCTURED + SCIENTIFICALLY BASED PROGRAM DESIGN MODEL

​

Our Integrated Training Program is a safe and effective training program that uses a structured, scientifically-based program design model known as the National Academy of Sports Medicine Optimum Performance Training (NASM OPT) model. The NASM OPT model was conceptualized as a training program for a society that has more structural imbalances and susceptibility to injury than ever before. It is a process of programming that systematically progresses any client to any fitness or sport-performance goal. The NASM OPT model is based on the scientific rationale of human movement science and uses the principles of integrated training. 

​

BENEFITS

​

Our Integrated Training Program combines multiple forms of exercise into one progressive system. Below is a brief overview of the specific components of Integrated Training and their benefits

​

Flexibility Training

• Increased joint range of motion (ROM)

• Possible decrease in muscle soreness

• Potential for a reduction in injury risk

​

Cardiorespiratory Training

• Decreased resting heart rate and blood pressure

• Increased stroke volume and cardiac output

• Improved blood lipid profile / chemistry

• Improved blood flow back to the heart via veins

​

Core Training

• Enhanced posture and spinal health

• Better bodily function for activities of daily living and on-the-job movements

• Increased balance, stabilization, and coordination

• Minimized or resolved low-back pain conditions or symptoms

​

Balance Training

• Reduced risk of falls

• Reduced risk of ankle sprains

• Improvements in landing mechanics (which may reduce risk of ACL injury)

• Improvements in lower-extremity muscular strength

• Improvements in proprioception and body awareness

• Stronger hip musculature

​

Plyometric (reactive) Training

• Increased bone mineral density and decreased risk of bone / joint injuries

• Improved soft tissue (ligaments, tendons, cartilage) strength and decreased risk of injury

• Increased metabolic expenditure for improved weight management and / or weight loss

• Increased strength and power for athletes and general population

• Improved muscle contractions and nervous system synchronization

• Improved performance or gam play for athletes of all levels

​

Resistance Training

• Increased endurance, strength, and power

• Increased muscular hypertrophy

• Improved weight management and enhanced weight-loss efforts

• Improved resting metabolic rate, resting heart rate, and blood pressure

• Improved coordination and athleticism

• Decreased risk of injury due to strength of all soft tissues (ligaments, tendons, cartilage, and muscle fibers)​

 

STABILIZATION ENDURANCE TRAINING

 

A Stabilization Endurance Workout aims to increase postural control, mobility and stability of the core and peripheral joints, and overall muscular endurance. This requires the use of strength-training exercises performed in a controlled, yet progressively unstable environment.

 

The aim of Stabilization Endurance resistance training exercises is to adequately prepare muscles, tendons, ligaments, and joints for higher loads and to promote ideal joint stability, muscular endurance, and neuromuscular efficiency. It requires slow and controlled movements, relatively light loads, and meticulous attention to proper posture and exercise technique.

 

The Primary Adaptations for the Stabilization Endurance Workouts are:

• Mobility and flexibility

• Core and joint stabilization

• Postural alignment and control

• Muscular and aerobic endurance

​

STRENGTH ENDURANCE TRAINING

​

A Strength Endurance Workout is a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength. The unique aspect of this phase of training is that it entails the use of superset techniques in which a more strength-focused exercise (such as a bench press) is immediately followed with a stabilization-focused exercise with similar biomechanical motions exercise that places greater emphasis on postural control, stability, and muscular endurance (such as a push up). Thus, for every set of an exercise performed, there are actually two exercises being completed. High amounts of volume can be generated in this phase of training.

 

Similar to Stabilization Endurance Workouts, Strength Endurance Workout acute variables will be progressed by increasing proprioceptive demand (instability), volume (sets and / or reps), and intensity (load, exercise selection, or planes of motion) and by decreasing rest periods.​

​​

The primary adaptations for the Strength Endurance Workouts are:

• Core strength and joint stabilization

• Muscular endurance and prime mover strength

 

MUSCULAR DEVELOPMENT TRAINING

 

A Muscular Development Training Workout is specific for the adaptation of maximal muscle growth, focusing on high levels of volume to force cellular changes that result in an overall increase in muscle size.

 

Because the goal of this type of training is primarily hypertrophy, you will increase the volume and intensity of the workouts.

 

Muscular Development Workouts can be used to meet many goals beyond hypertrophy because the acute variables can be manipulated to increase stress on aerobic and anaerobic energy systems. For example, a Muscular Development Workout can limit rest periods, so the workout becomes more metabolically demanding, which is ideal for weight loss and cardiorespiratory conditioning.

 

The primary adaptations of the Muscular Development Workouts are:

• Core strength

• Muscular strength and hypertrophy

​

​