P6 of 6 training phases
Congratulations on your success! At this phase you are strong, fit, and In alignment with positive energy from all you have achieved. This training phase conditions you to maintain your success and prevent losing all you have gained. Learn methods of training to overcome adaptions and advance your skills with creative flair. Broaden your imagination to bring out even more of the best in your talents and abilities.
Are You at the Top of Your Game?
Before you begin this phase of training complete the following:
Review the Master Mind and Body Architecture phase of training to confirm the foundation you are building on.
Test Your Fitness Level to set a new benchmark. (re-test every 21 days) The physiological changes after three weeks of training will undoubtedly inspire you. Consistency is everything. Once you are consistent with training for 21 days, the likelihood of you contuning goes up dramatically. There is nothing more rewarding than achieving what you set out to do. Testing every 21 days will ensure you are creating enough changes in your workout to avoid plateaus and progressively get results. The more consistent you become the more encouraged to launch another 21 days of maintaining your health with greater ease.
Maximize Training Efficiency
Estimate the length of each set and rest period. Change up the tempos of your routine to accommodate your schedule and free up your time.
Be Creative and Spontaneous
Invent new drills on the spot, it's invigorating to break up the monotony doing something new. The spark of enthusiasm carries throughout your workout. Try one of Be fit by designs creative strategic bootcamp course designs strategically mapped out cross-fit style drills and obstacle circuits.
Challenging Strength Training Styles
The following advanced methods of training allows you to effectively avoid plateaus, stop over training and prevent injury by periodically changing the variables of your program.
Plan a Year Ahead (macro cycle) of Training
Periodize your training every 21 days. Block out time on your calendar every 21 days for any chosen training style. So mark every 21 days with a new unique training style for each cycle using any of the methods described below. Include 7 days active rest periods of light activity after each 21 day cycle allowing one day for total rest. Remember not to work the same muscle groups two days in a row. Rest intervals should match your strength goals.
EXAMPLE: The first 21 days could be focused on the 21's style of training described below and your next 21 days after a 7 day active rest cycle could be on super-slow strength training and so on. You can create any combination and or repeat styles every other 21 day cycle of training. Mix it up.
Note: If you want to repeat the same 21 day training style make sure it is still challenging. Every body adapts differently. Maximum gains are achieved when your body is challenged and not adapted. If you are not sure what to do you can confidently ask the coach.
Benefits of Changing Training Style Every 21 Days
Prevents your body from reaching a plateau
Trying new exercises trains your proprioceptor sense helps stabilize joints and improve neuromuscular function improving overall coordination. Increases muscle tone and strength, resulting in the improved muscular balance that is necessary for optimizing function and reducing the likelihood of injuries.
How Many Sets?
Depends on your strength training goals
Strengthen your range of motion 3 ways in one rep. So you would lift the weight to your fullest range of motion and do 7 reps halfway back to your starting position. Then lift the weight halfway to your full range of motion 7 times. The 3rd 7 reps range is all-the-way in full range of motion.
Super-Slow Strength Training
Take 10 seconds to lift the weight on the concentric (muscle shortening) and 4-5 seconds on the eccentric (muscle lengthening) of each rep. Experiment with different tempos.
Start with a lighter weight and higher reps. As you increase weight decrease the reps for each set.
Interval Strength Training
Train one set at a time per muscle group. Stretch muscles trained after completing one set of all exercises and repeat.
Training two opposite muscle groups back to back one set at a time. Such as biceps and triceps, chest and back, etc. This can allow for more weight to be used or additional reps to be performed. ou can also do agonist Super-Setting which is pairing two exercises for the same muscle. For example, you can Super-Set Bench Press with Dumbbell Flyes or Squats with Leg Extensions.
Assisted Forced Reps
Professional assistance to spot lift a weight more times than you’re capable of on your own.
Revive. Refresh. Renew