General Training Principles

Want to know more about how exercise programming works? 

Read more below for are some general training principles that we currently live by!

1. Bang for the Buck exercises targeting the full body.

This means learning how to do compound exercises first, where the focus is on using more than 1 muscle group in an exercise. When it comes to exercise programming, one should ALWAYS focus on learning fundamental movements including, but not limited to: Push, Pull, Hinge, Squat, Lunge, Carry, Rotation, Walking, Anti-Rotation. 

2. Increasing muscle mass (hypertrophy), to burn more calories and fats throughout the day.

One can only "eat less and move more" to a certain extend. After which, the amount of muscle mass we have in our body plays a huge part in regulating our body fat. By focusing more on strength training, and consuming more protein, we are able to gradually pack on more muscles over the years, resulting in more calorie "burned" without us even having to move a muscle. Talk about efficiency! 

3. Encouraging progressive overload: meaning to gradually increase the weights, reps or sets in your training routine, eventually making you stronger!

Strength training does not necessary means lifting weights. It can be a progression of doing a half-squat to a full-squat, a kneeling push-up to a standard push-up. It can means being able to do 20 reps of squats without stopping. It can also means being able to lift 200kg of dead weight in deadlift. The idea, is to progress gradually and not jump the gun.

Nothing else matters if you get injured. 

4. Making sure you rest and focus on CONSISTENCY over INTENSITY.

There's many programs that emphasize on training 60 mins, 3 times a week, with an emphasis on intensity. However, over time, we start to realize that training 15 - 30 mins daily, can be better than having 60 mins of "intense" sessions, 3 times a week. 

This is especially so for our students who are tight on commitments and time. In this way, we are not stress over missing out on training sessions, or feel obligated to complete them even though our body is totally not ready for it. 

This is what we meant by CONSISTENCY > INTENSITY. 

Train soon, 
Your Coaches