Pathway to autonomous Strength training
This service is for clients with or without a background in exercise or sport.
It is targeted at those with limited strength training experience and equipment.
The goal is for a client to become informed, competent & autonomous in their ability to strength train for the rest of their lives.
why?
If your goal is to develop strength and muscle mass for sport or older age, the hard facts are, if you don’t train REGULARLY, SPECIFICALLY and with ENOUGH INTENSITY then you will not gain the adaptations you want.
SPECIFIC & REPEATED strength training is the only way to develop ongoing adaptation over a life course.
Generic ‘fitness’ programs & classes do not use sufficient external loads or address progressive overload. Therefore they DO NOT stimulate significant strength adaptations over the long term.
why?
At present the media is full of ‘Strength Training’ as a buzz word. Strength for longevity, strength to protect against alzheimer‘s disease, strength training for endurance athletes.
The general public is becoming aware of WHY increasing strength is beneficial but they are not getting good information about HOW to do it.
Many activities or training approaches that people are told develop strength do not actually stimulate strength adaptations in any meaningful way.
Reading this you may think…
‘This is over complicating it, I just want to do some exercise and get stronger’.
Good. Strength training should be made simple and sustainable. Effective training programs are not complicated.
BUT a program must be rooted in an UNDERSTANDING OF THE PHYSIOLOGY we want to influence.
what’s Strength?
Strength is a ‘MEASURE’ of MULTIPLE PHYSIOLOGICAL ADAPTATIONS:
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Muscle fibre size
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Co-ordination
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Motor unit recruitment
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Tendon stiffness.
These adaptations are stimulated by SPECIFICITY in LOADS USED and PROGRAMMING METHODS EMPLOYED.
We need PROGRESSIVE OVERLOAD using WEIGHTS (external load) to stimulate these adaptations.
We need to do it REGULARLY.
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2-3 TIMES PER WEEK depending on total physical activity level.
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Once a week or less will NOT stimulate adaptation.
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If we don’t do it at all, we LOSE MUSCLE MASS & STRENGTH as we age. Even if we are a ‘generally active’ person.
how?
A pathway to AUTONOMOUS STRENGTH TRAINING develops a client’s:
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UNDERSTANDING of strength training principles and how to apply them
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the SKILLS to strength train competently and safely.
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the ABILITY TO PROGRESS strength training indefinitely.
It is designed to reduce BARRIERS TO ADHERENCE. Such as:
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Time constraints.
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Lack of training experience.
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Lack of understanding of S&C principles.
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Fear of poor technique and hence fear of injury.
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Barriers to training at home.
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Equipment & environmental constraints.
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Self motivation.
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Barriers to training in a gym
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Lack of familiarity with equipment.
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Fear of injury with unfamiliar equipment.
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Lack of confidence in the gym environment (imposter syndrome).
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how?
It is carried out as follows:
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S&C consultation, assessment, exercise selection and STRENGTH TRAINING PROGRAM.
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1 to 1 STRENGTH TRAINING 2 times per week at my studio.
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The 2 TIMES PER WEEK SCHEDULE will continue for 2-8 weeks.
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The client has access to me as a TRAINER and my studio strength EQUIPMENT.
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The training time period is not set.
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As soon as the client feels PREPARED TO BEGIN TRAINING ON THEIR OWN they should do so.
how?
With the KNOWLEDGE, TECHNIQUE and CONFIDENCE to progress their training autonomously the client is ready to decide:
- Do I get a gym membership and use a gym to continue my strength program?
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Do I prefer home training? Do I have the space and finances to invest in my own equipment and continue my strength training at home?
From this point onwards I provide ONGOING advice and support remotely via Whatsapp messages & voice note.
Cost:
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£100 - S&C Program (consultation, assessment, exercise selection, program pdf & ongoing remote monitoring).
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2 training sessions per week - £45 per session (60 mins per session).