THE NORMAL PROGRESSION OF OUR STRENGTH TRAINING METHOD
A MONTH-BY-MONTH GUIDE
When clients come to us, they often have one of three goals: get stronger, lose weight or rehabilitate their body/health.
But what exactly happens when a client works out with us in the Power of 10 protocol?
Month 1: Intensity is low and gradually increasing. Focus is on learning proper form and technique.
The 6 Week Syndrome: Around the 6 week mark, clients have become reasonably competent and confident in the basic routine; the feeling of novelty wears off; a client may become bored with the routine; client is at a high risk for quitting the activity
Month 2: If client surpasses the 6 week syndrome, s/he then begins to realize that this method of training is hard and it's never going to get easier.
Month 3: Client has reached a significant level of resistance on each machine and must maintain total and complete focus in every workout in order to get the body to full failure; body feels like jelly after each workout; true rest is required.
Month 4: Workouts never get easier and mental strength must develop to overcome the challenge of every workout; high risk of quitting for those who don't like hard, not fun workouts -- desire for fun can be chosen over effectiveness.
Month 5: If client has continued on and has excellent nutrition, s/he should see some measurement changes in their assessment
Month 6: Noticeable difference in daily activities -- more endurance, other activities are more enjoyable due to newly found strength and once difficult activities (putting luggage in the overhead bin, picking up a grandchild, lifting a heavy bag of rice, etc.) becomes easier
Month 6+: Results vary from here depending on the outside activities of the client. The more adequate rest and excellent nutrition is provided between workouts, the better results the client will see. These clients will also come to see real value in strength training.
If client does other workouts with intensity between strength training, s/he may be overtraining which results in more time spent below baseline causing more fatigue, pose a greater risk of injury and prevent the results s/he seeks in exercise.
If a client desires to lose weight but does not 100% commit, s/he will see a progression of strength but a plateau on the weight scale. If s/he fully commits to PERFECT nutrition, then weight and inches come off with nothing more than a perfect diet and once a week training -- but beware that this is an all or nothing game -- the nutrition must be perfect for this to take place.
Power of 10 training is lifetime strength training. Done in the long-term, strength training can help:
If your skeletal muscular system is optimal, it provides a foundation for the rest of your bodily systems to operate optimally as well.
But what exactly happens when a client works out with us in the Power of 10 protocol?
Month 1: Intensity is low and gradually increasing. Focus is on learning proper form and technique.
The 6 Week Syndrome: Around the 6 week mark, clients have become reasonably competent and confident in the basic routine; the feeling of novelty wears off; a client may become bored with the routine; client is at a high risk for quitting the activity
Month 2: If client surpasses the 6 week syndrome, s/he then begins to realize that this method of training is hard and it's never going to get easier.
Month 3: Client has reached a significant level of resistance on each machine and must maintain total and complete focus in every workout in order to get the body to full failure; body feels like jelly after each workout; true rest is required.
Month 4: Workouts never get easier and mental strength must develop to overcome the challenge of every workout; high risk of quitting for those who don't like hard, not fun workouts -- desire for fun can be chosen over effectiveness.
Month 5: If client has continued on and has excellent nutrition, s/he should see some measurement changes in their assessment
Month 6: Noticeable difference in daily activities -- more endurance, other activities are more enjoyable due to newly found strength and once difficult activities (putting luggage in the overhead bin, picking up a grandchild, lifting a heavy bag of rice, etc.) becomes easier
Month 6+: Results vary from here depending on the outside activities of the client. The more adequate rest and excellent nutrition is provided between workouts, the better results the client will see. These clients will also come to see real value in strength training.
If client does other workouts with intensity between strength training, s/he may be overtraining which results in more time spent below baseline causing more fatigue, pose a greater risk of injury and prevent the results s/he seeks in exercise.
If a client desires to lose weight but does not 100% commit, s/he will see a progression of strength but a plateau on the weight scale. If s/he fully commits to PERFECT nutrition, then weight and inches come off with nothing more than a perfect diet and once a week training -- but beware that this is an all or nothing game -- the nutrition must be perfect for this to take place.
Power of 10 training is lifetime strength training. Done in the long-term, strength training can help:
- Regulate all of your metabolic pathways
- Regulate body temperature
- Enhance your immune system
- Enhance flexibility
- Give your body bonus
- Increase bone density
- Improve your quality of life
If your skeletal muscular system is optimal, it provides a foundation for the rest of your bodily systems to operate optimally as well.
It only takes one hour a week for a lifetime of strength