What’s the Goal? A Look Into Our Current Eight Week Programming

When starting at a new gym, members want to trust that they're in good hands: hands that will guide them with safe programming, workouts that deliver results, and exercises tailored to their individual needs.

So we asked our Head of Programming (and head of good vibes only), Coach Gwi, a few questions to help you get a look into the how and why of our methodologies at Leverage.

In the following Q & A, you will see that there is a reason there are patterns in our programming and what to expect for the next eight weeks at Leverage.

Q: What phase are we currently in for this eight week cycle?

A: We are currently in our second week of the strength phase. Our programming is based around a couple of fundamental principles with a focus on progressive overload. There are three phases that we cycle through to help our clients hit their goals; muscular endurance, hypertrophy training and strength training.

Q: Why do we see changes in reps and repeat certain exercises in the eight week cycle?

A: Our goal is to build muscle, to do this we need to continue to progress our weights in the compound movements (progressive overload) in all three phases. This means when we cycle through the programming, we try to increase the weight with correct form at all rep ranges in order to increase overall strength.

The three phases have the following rep ranges: Strength (5-8 reps), Hypertrophy (8-12 reps) and Muscular Endurance (12-15 reps).

As our members get comfortable with the primary movement patterns, we can increase the difficulty by adding different elements like isometrics and unilateral movements.

Q: Are there any new exercises that you are interested in incorporating?

A: I am always trying new moves and seeing how I can include them into our programming. I have been expanding my knowledge on the TRX and will have some very challenging TRX circuits coming up!

Q: What movement pattern do you think is the most challenging and why?

A: That is usually different for each person and often depends on a lot of factors; but this week we had a couple of new variations of our movements that challenged the members. We did a goblet step down which really focused on the eccentric part of the movement (which is where true muscle growth occurs). We also did a kettlebell windmill which requires a good amount of flexibility and mobility throughout the body. It challenges hip hinge movement, the obliques, shoulder stabilization and overhead strength.

… and there we go! As you’ve read above, we’re always getting stronger - and in a scientific way!

We’re looking forward to bringing you the “why” at the start of every new training phase so you can approach your workouts methodically with our guidance and know exactly what the goal is.

Have more specific questions? Feel free to find Coach Gwi on the floor.