Safety First

Safety First!
Simply put if you get hurt you can’t train! You will have to wait around to heal and recover and while you are recovering you will likely loose some of the gains you made from all of your hard work. So, train smarter not harder. Modify the exercises to your ability and do not let your ego get you hurt! Be sure to wear proper training gear such as athletic pants, shoes and socks. Training with improper or worn out shoes may result in ankle, leg, back or knee injuries. If you notice unusual pain, let me know immediately. Potential problem areas may include your heel, feet, ankles, knees, lower back, forearms and shoulders.

Comfort
I hope that you have come for the purpose of improving your overall health and wellness. Everyone here is here to get it done. My goal is to point you in the right direction and help you get there. Once you are working out you will not be overly concerned with the people around you. You will be focused on your own personal workout and battles. In light of keeping the proper focus, only members are allowed in the workout area during workouts. Actions should be in-line with our intended purpose and focus.

Warm Up & Cool Down
Pre-workout participants should warm up your muscles to prepare for work. However, due to the nature of the HIIT Transformation program most participants get warmed up gradually and safely in the first round. However, if you do not feel that is enough warm up for you then you should perform additional warm up activities prior to starting the workout. Feel free to ask me and I will give you some things to do. As a side note, static stretching does not warm up the muscles to improve performance. In fact, static stretching prior to activity will actually reduce performance.

Post- workout, participants should cool down for a few minutes by walking around the gym and stretching.

Flexibility, Mobility & Self Care
It is important for participants to stretch and perform self-care to maintain proper mobility, minimize the risk of injury, reduce soreness and improve recovery. In order to assist with this all T1 participants are invited to attend the first 15 minutes of our Krav Maga program on Tuesday and Thursday at 6:30pm.  In these classes we perform flexibility and mobility work at the beginning of the class. You’re welcome to join.

Light Weight Same Results & Safer
Research indicates you can gain as much muscle lifting lighter loads as you can lifting heavy loads as long as you go to failure. The awesome thing is the lighter loads are easier on you joints, burn more calories and fat. T2 HIIT Transformation adds days where participants perform maximum exertion activities where they determine their maximum output. So, even though participants do not use heavy loads in their usual workouts their muscular strength and endurance increase as well as their overall performance.

Progressive Overload
While I want to encourage everyone to push the pace and increase their workout intensity, it needs to be done safely and effectively using progressive overloading principles. Don’t overdo it, especially on your first day and if it’s been a while since you have worked out. HIIT is a different type of workout than most are used to. Pace yourself and determine your personal baseline. Then increase about 5 to 10 % in intensity from week to week or workout to workout. This can be done by adding weight, repetitions, reducing rest, increasing duration, etc. Let your repetitions, heart rate and rating of perceived exertion (RPE) guide you. You should be tired at the end of the workout but not completely wrecked. Regarding weight keep in mind that heavier is not necessarily better. In fact, going too heavy to fast can cause negative results and injury. Consideration should be given to total volume of weight moved. For example, if you dead-lift lift 100 pounds 20 times to muscular failure the result is 2000 pounds of work being done versus lifting say 400 pounds 1 time to failure and resulting in 400 pounds of work being done. Greater work was done with the lighter weight.

Focus Exercises
When the classes move into primary Leg, Push or Pull focus exercise days there may be times you compromise the repetitions on the secondary exercises to recover for the primary focus exercises. Simply document what you are doing and increase it next time.

Do what I say and Not what I Do!
Again, you should be tired at the end of the workout but not completely wrecked. This means you need to DO what I say and NOT what I DO! I enjoy the wrecked feeling so I will probably feel wrecked at the end of my workouts anyway, even though there is not a significant benefit in pushing so hard…lol. So, if you enjoy it then go for it! However, just know that it is not necessary to feel wrecked to force positive change and there is little benefit. So, as long as you are increasing the intensity, going until you reach failure and using high intensity intervals to push your HR up and then recover you will see improvement.

Maximum Strength Output (a.k.a. Max)
The program is designed so that participants experience strength gain without lifting heavy weight or determining your max. The T2 group is encouraged to determine their maximum strength output on three different exercises: Barbell Dead-lifts, Barbell Flat Bench Press (Push-Ups) and Pull-ups (Cindy). This activity will take place about every 4 weeks.

There are benefits that come from determining your max.

  1. Know how your overall muscular strength and endurance are progressing.
  2. Know if you are adequately and progressively increasing the loads and intensity.
  3. It will give your muscular strength and endurance an extra jolt.
  4. It provides extra incentive and conditions for the growth of lean muscle mass.
  5. If performed as prescribed in our program there is very little likelihood of injuries related to maximum exertion.

Increase Safely and Progressively!

Coach Tim Garrett

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