A good workout program assesses a members ability level and then crafts a plan to help them reach their goals. High intensity work is not necessarily bad, but its not the only piece of the puzzle. Ideally, people should learn proper movement, build a solid foundation and then move onto to more advanced or intense workouts.
How Does “Progression” Fit Into Our Workouts?
A progression is a training routine that emphasizes progress and improvement, in safe and effective steps.
For example, if you haven’t worked out for a few years, throwing a bar overhead and sprinting, is probably not the best way to get started. Your body is not prepared for such advanced activities.
A better approach would be to assess your current strengths, weaknesses, movement patterns, mobility, conditioning level, etc and then design a program that slowly introduces movement back into your routine. As you improve, we can add more volume and/or intensity to your program.
Below are some examples of how we walk people through this process at Innovative Results
Stability is the ability to maintain and control joint movement or position. Stability is important in everyday life and used almost all of the time. Just standing requires either conscious or subconscious control of the muscle of the core, legs and back. At Innovative Results we help our clients improve their stability by utilizing exercises that enforce proper movement patterns and challenge balance and coordination. Over time, this can solidify weak links and teach proper technique before we add more intensity.
Some of these are:
- Single leg drills
- Plank Variations
- Single Arm pushes/pulls
- Balance work
- Isometric work
#2 STRENGTH WORK
Strength the ability to carry out work against a resistance... People can use their bodyweight, dumbbells, kettlebells, barbells, sandbags and other implements to develop more strength. Everyday actions are easier when one increases his/her muscular strength.
Common strength exercises include:
- Pull ups
Unlike a bodybuilding program the IR3 Progressions help to build functional strength. Functional strength helps get us through life and daily survival. Getting stronger in the deadlift, for example will help someone lift boxes, suitcases and children with greater ease. Our clients are prescribed strength training progressions and their progress is measured as they move toward their goals.
#3 POWER DEVELOPMENT
Power is the ability to apply high amounts of force in a short period of time. Although it may be said that not everybody needs power, it is certainly useful for athletes and is actually helpful for everyone.
At Innovative Results we include power training in our progressions. From professional athletes such a MMA fighters, weekend warriors and ‘average Joe’s power is beneficial to functionality. Pulling your child out of the way of a speeding car or a shot-putter throwing with all his might, power is required to perform these actions quickly and forcefully.
Common power exercises include:
During our three week progressions at Innovative Results our client’s stability, strength, and power is tested, measured and improved to enhance performance and monitor success. We believe that designing a progression based on a variety of these aspects is the most effective way to attain positive results in the gym. Some days are high intensity, some are low, allowing our clients to recover, improve and get better, not just tired.
Innovative Results is the premiere personal training gym in Costa Mesa, CA. Their unique training programs and attention to detail has people all over Southern California raving about their results.