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A lot of people go to the gym just to sweat and don’t really have a structure for their workouts. And that’s okay, but it’s not the best way to get results.
Our mission to Xcel Train 2 is to provide the best tools, facilities and knowledge to our members so that they can “Xcel” in whatever they want to do.
We understand that there are many conflicting training philosophies on the Internet. This means that knowing what to do when you go to the gym can be very frustrating. Today we decided to help dispel some of the confusion.
We will share with you how we structure our programs to get the most out of your workouts.
Let’s break it down into 5 parts.
Part 1 – Warm-up
Warming up is important, especially as we get older, so we need to devote time to it.
Performing a proper warm-up will create an optimal environment for training.
The goal of the warm-up is to:
• Increase body temperature
• Improve the mobility of your joints such as the hips, shoulders, ankles and thoracic spine.
• Increase the central nervous system
• Repeat the movements and patterns for the upcoming workout.
Other activities may be needed such as foam rolling, breathing exercises, and specific exercises to target areas that need more attention. These areas are detected during our motion screen.
In other words, a good warm-up helps improve the quality of your workout and builds your body’s durability over the long haul.
Part 2 – Basic training
The scientific literature supports the need for direct basic training. You have to develop a basic stability that has a direct transfer to all the other movements and activities that you do.
We don’t spend time crunches. You need to focus on training the nucleus as it is supposed to work in real life.
This mainly means doing exercises that resist movement of the spine and pelvis, which is the main job of the core muscles.
• Anti-extension (not allowing your spine / pelvis to overextend)
• Anti-Rotation (not allowing your spine / pelvis to rotate)
• Anti-lateral flexion (not allowing your spine / pelvis to bend to the side)
• Dynamic stabilization (moving your limbs while maintaining a stable position of the rib cage / spine / pelvis)
Once you have a solid foundation of the basic movements, you can incorporate more complex exercises that work the core muscles in tandem with the movement of the arms and legs.
Remember that the most important part is choosing the right exercise.
Basic training is motor control work. If you exercise too hard, you will develop a compensatory strategy that will work against you in the long run.
You need to choose exercises that are just at the limit of your ability level but that you can still do successfully.
This is the essence of proper basic training.
Part 3 – Power training
Reality: We all lose energy as we age.
Thus, power training is an important part of our training system.
Having said that, we must proceed with caution.
Power training can lead to a higher risk of injury. The selection and progression of exercises is crucial to avoid injury.
This is why we use the Medicine Ball throws so frequently. They are easy to learn, have a low risk of injury, can be customized, and are fun!
The goal of this part of the training is to do something powerful. That’s why we prefer the lighter medicine balls thrown harder rather than trying to lift the heaviest medicine ball you can pick up.
As someone progresses, maybe we can incorporate some Kettlebell Swings. But you need to have a strong hinge pattern (strong deadlift) and solid base stability (swings exert strong shear forces on the spine).
Low level jumping exercises are also an option as someone improves in strength, but we need to make sure they are progressing properly.
Olympic lifts like Power Cleans and Snatches are great exercises for building power, but we rarely use them. They are a poor choice for adults because the risk of injury is far too high.
As you can see, our training system allows everyone to work on power with the right selection and progression of exercises.
Part 4 – Strength training
It is the main course of the workout, the meat and the potatoes.
We break down the body into 4 basic movement patterns:
• Dominant hip of the lower body
• Dominant quadriceps / knees lower body
• Upper body thrust
• Pull the upper body
You should be doing strength training 2-3 times per week, which means that you will train your whole body on each workout to make sure that each movement pattern is trained 2-3 times per week.
Everyone trains to the same patterns, men, women, young and old. This is how the human body works. Our job as a personal trainer is to find each person’s “Trainable Menu” and choose the exercises that suit them.
If someone has a physical limitation that does not allow them to make a model, we will substitute another model in their place.
People who are injured, have reduced mobility, have limited stability, or are just starting to train have a smaller “training menu” than someone with a high physical training age and no restrictions.
That said, just because you have a smaller “workout menu” doesn’t mean you can’t get great results.
Progressive overload leads to improvements. This means that you need to make your weight training program harder as you progress to create a positive adaptation and get results.
There are other ways to make your routine more difficult than just doing a wide variety of exercises.
Part 5 – Conditioning (aka “Energy System Training”)
Apart from conditioning for a specific event like a marathon, conditioning is a complement to our bodybuilding program for our members who aim to look better, feel better and move better.
It’s by no means the main course and we don’t use high intensity classes just to get people down.
That’s not to say it can’t be difficult, but there has to be a rationale for its use and the level of intensity chosen.
Doing too much high-intensity interval training can have negative adaptations in the body and cause too much systemic fatigue.
This can be a problem during times when people are dieting and eating in a calorie deficit.
There are many ways to train the different energy systems in the body. Aerobic work (steady state cardio) and anaerobic work (high intensity interval training) can be an effective addition to a strength training program, whether someone is trying to lose weight or improve their fitness. heart health.
However, it should be dosed only as needed. You need to take the minimum dose that is effective for your body and for what you are trying to accomplish.
We also want to do a conditioning activity that has a low orthopedic cost since most of these activities are cyclic / repetitive in nature.
If you need to lose body fat and are consistently unable to exercise due to running injuries, then running is not a very effective modality for achieving your weight loss goal. body fat.
Riding a bike or using an elliptical trainer might be a better choice.
Obviously, from a pure health standpoint, we should all do some type of heart health conditioning. It is therefore important to individualize your conditioning. It must be chosen judiciously, correctly dosed and have a low orthopedic cost.
We can easily schedule and track your conditioning workouts with our MyZone system. This allows us to schedule workouts based on each person’s heart rate.
When you’re ready, here are a few ways to work with us:
1. Talk to us on the phone.
Want to see if we’re right for you? Want to talk to someone who cares about your success and can point you in the right direction? We can help.
Just email us at This email address is being protected from spambots. You need JavaScript enabled to view it. with “CALL” in the subject line, leave us your contact details and one of our personal trainers will get back to you.
2. Book a free strategy session.
We are not just a gymnasium. We care about our members. We sit down with you and talk about your goals, your exercise experience, the current nutrition program, and anything that could keep you from being in the best shape of your life. From there, you’ll get our expert advice on how to achieve your goals and leave the meeting with a clear plan for success.
Just email us at This email address is being protected from spambots. You need JavaScript enabled to view it. with “STRATEGY SESSION” in the subject line and we will get back to you immediately.
3. 14 day risk-free start.
If you’ve just seen enough of our members get amazing results and you’re ready to get started with us, the 14 Day Jumpstart is the perfect fit. You’ll get the full T2X experience designed to set you on the path to a longer, healthier and happier life. We are ready to help you!
Simply fill out this FORM to get started.
Marc and Loïc
Train 2 Xcel: Ridgefield’s best personal training room.
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