Trainer2Go Phases of Training (NASM)

  1. Phase One:  Stabilization Level
    1. The main focus of this form of training is to increase muscular endurance and stability while developing optimal communication between one’s nervous system and muscular system (neuromuscular efficiency)
      1. GOALS
        1. Improve muscular endurance
        2. Enhance joint stability
        3. Increase flexibility
        4. Enhance control of posture
        5. Improve neuromuscular efficiency (balance, stabilization)
      2. Training Strategies
        1. Corrective flexibility
        2. Training in unstable, yet controllable environments
        3. Low loads, high repetitions
  2. Phase Two: Strength Endurance Training
    1. GOALS
      1. Improve stabilization endurance and increase prime mover strength
      2. Improve overall work capacity
      3. Enhance joint stabilization
      4. Increase Lean Body Mass
    2. Training Strategies
      1. Active flexibility
      2. Moderate loads and repetitions
      3. Superset:  one traditional strength exercise and one stabilization active flexibility
      4. Moderate loads and repetitions
      5. Superset:  one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program
  3. Phase Three:  Hypertrophy Training
    1. GOALS
      1. Achieve optimum levels of muscular hypertrophy (increase muscle size)
    2. Training Strategies
      1. Active flexibility
      2. High volume, high loads, moderate or low repetitions
  4. Phase Four:  Maximum Strength Training
    1. GOALS
      1. Increase motor unit recruitment speed
      2. Increase frequency of motor unit recruitment
      3.  Improve peak force
    2. Training Strategies
      1. Active flexibility
      2. High loads, low repetitions, longer rest periods
  5. Phase Five:  Power
    1. GOALS
      1. Enhance neuromuscular efficiency
      2. Enhance prime mover strength
      3. Increase rate of force production (power)
      4. Enhance speed strength
    2. Strategies
      1. Dynamic flexibility
      2. Superset:  one strength and one power exercise per body part in the resistance training portion of the program
      3. Perform all power exercises as fast as can be controlledEach consumer we receive we place in a category pertaining to their current level of conditioning.  Through our questionnaire will know your fitness goal and the current level of conditioning you are at, so we can properly progress to your ultimate goal.  If you are already a gym expert and chasing your goal we can place you in a more advanced category all centered around your fitness goal.  However if you haven’t exercised and your 50 pounds overweight and wanting that tone look, you will have to start in the proper phase of training to ensure your safety and progress you to your ultimate goal.. If you jump into an advanced routine to quickly your body will not be ready for the exercises and you run a high risk of injury, as well as overtraining / overwhelming your body.

TRAIN RIGHT AND CHASE YOUR GOALS PROPERLY.