Benefits
The Program
So, what's the idea with this workout plan? Well, in contrast, personal training is pretty clear -you've got a goal, we make a program to get you there. With the SGPT workouts, it's potentially less clear what the goal is or what you're working on/toward. So, allow us to elaborate 😁😅👇👇
The idea behind the actual workouts is that we, as a coaching team, operate from a unified training philosophy - full body workouts, hitting the 5 (or 6) main movement patterns: squat, hinge (i.e. deadlift), pushing, pulling, single leg, and core. So, for most people, a version of the same workout is perfect. We've built this program and these workouts around those main movement patterns that we believe 99% of people should be doing, anyway 😁💪
The details
Progressive Overload and S.A.I.D.
What we are ultimately doing is trying to help increase your overall strength and muscle mass (not necessarily "size" though). We do this through a couple of key strength training principles: progressive overload and SAID (Specific Adaptation to Imposed Demands).
● Progressive overload is a fundamental principle in strength training that involves gradually increasing the demands placed on the body over time to continually stimulate muscle growth and "strength gains". This can be achieved by progressively increasing the weight lifted (resistance), the number of reps performed, or the intensity of the exercise (this can be done in a number of ways - depth, uneven surfaces, varied equipment, etc.). By consistently challenging the muscles in this way, they adapt and become stronger, leading to ongoing improvements in performance and physique.
● Specific Adaptation to Imposed Demands (SAID) is a foundational concept in exercise science, highlighting that the body adapts specifically to the demands placed upon it (consistently, which is why doing the same exercise multiple weeks in a row is important - if it's only done once, it's not going to be the demand needed for your body to adapt to it). In the context of strength training, this means that the body will primarily adapt to the specific types of stress and stimuli it experiences during exercise. For instance, if someone consistently performs squats, their body will adapt by becoming stronger and more efficient at performing squats. This principle underscores the importance of tailoring training programs to the specific movements/goals, as adaptations will be most pronounced in response to the specific demands imposed by those activities.
To the points above, the program we've put together is designed to tackle both of those concepts by building workouts in (2) week blocks, wherein the workouts on a given day are essentially the same for 2 weeks in a row (i.e. Monday's main lift began as a bench press for the first 2 weeks). For the next 2 weeks, we shift to a different main lift (i.e. deadlift, squat, etc. on Mondays). From there, we rotate the main lift on each day through 2 week cycles so that we can get every main lift covered in 2 week cycles. Again, our aim is to overload in two week cycles, but also allow "movement mastery" by repeating the movements for consecutive weeks.
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Is Small Group PT for You?
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