Do you belong to a gym (or workout at home) but just don't know what to do?? Which exercises? How many reps? How many sets? How much weight should I use? How many times per week? How do I even DO the exercises????? Well, you are in luck! Moxie Integrate Training Templates are here!!

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A FULL 1-YEAR PROGRAM - A structured, systematic, periodized training program that can be done (on your own) at home or in a gym setting. This program is very similar to what I use with my 1:1 personal training clients.

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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. 

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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).

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A SYSTEMATIC AND 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.

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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.

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A STRUCTURED, SCIENTIFICALLY BASED PROGRAM DESIGN MODEL

Our Integrated Training Templates are safe and effective training programs that use 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. 

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BENEFITS

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

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Flexibility Training

• Increased joint range of motion (ROM)

• Possible decrease in muscle soreness

• Potential for a reduction in injury risk

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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

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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

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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

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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

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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)

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PLEASE NOTE: You will find the core program in Google Sheets. The advantage of using Google Sheets is that you can access your templates on any device. Unfortunately, I cannot guarantee that the Google-specific formulas (etc.) will function in any other program (Excel, Apple Numbers, etc.), so Google Drive is a prerequisite for accessing your program.

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ADD 1:1 COACHING INTENSIVE / 1:1 ACOUNTABILITY COACHING OR A CUSTOM CALORIE, MACRO & PORTION GUIDE

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LOOKING FOR 1:1 PERSONAL TRAINING? CLICK HERE.

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